Comparing Nutrients in 5 ounces Snacks, popcorn, cakes VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, cakes	10%	7%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Snacks, popcorn, cakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18.8% 544kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.53% 4.4g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	NA	1.6g per day for Men 19-50 years
Omega 6	11% 1.86g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 114g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.4% 1.02g	1.35% 0.98g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	24.6% 13.7g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, cakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.86% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.4% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.38% 25.5μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	2.68% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.74% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, cakes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	89.6% 0.81mg	NA	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	33% 2.65mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	53.7% 225mg	NA	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	56% 393mg	NA	700mg per day for Men 19-50 years
Potassium	13.6% 464mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	NA	55μg per day for Men 19-50 years
Sodium	27.2% 408mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	51.4% 5.66mg	NA	11mg per day for Men 19-50 years
Water	0.19% 7.1g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, cakes VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, cakes versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, popcorn, cakes vs Frozen Roasted Potatoes with Salt:

• Both Snacks, popcorn, cakes and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Snacks, popcorn, cakes as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, cakes vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Snacks, popcorn, cakes have 3.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per five ounces.
• Both Snacks, popcorn, cakes as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, cakes have 3 times more Energy, 1.7 times more Fat, 3.1 times more Carbohydrate and 4.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Snacks, popcorn, cakes and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per five ounces.