Comparing Nutrients in 5 ounces Wheat Germ VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Wheat Germ	24%	23%	53%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Wheat Germ	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.6% 510kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 13.8g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	7.38% 2.36g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	64% 1.02g	NA	1.6g per day for Men 19-50 years
Omega 6	44% 7.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.5% 73.4g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	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	49.2% 18.7g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	58.6% 33g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Wheat Germ	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	222% 2.67mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.4% 0.71mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.4% 9.66mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	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	100% 398μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Germ	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	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	111% 8.87mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	80.7% 339mg	NA	420mg per day for Men 19-50 years
Manganese	820% 19mg	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	171% 1194mg	NA	700mg per day for Men 19-50 years
Potassium	37% 1264mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	158% 17.4mg	NA	11mg per day for Men 19-50 years
Water	0.43% 15.8g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Wheat Germ VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Wheat Germ 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 Wheat Germ vs Frozen Roasted Potatoes with Salt:

• Both Crude Wheat Germ and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Crude Wheat Germ as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Wheat Germ vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Wheat Germ have 2.6 times more Calcium, 12.5 times more Iron and 2 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 24.8 times more Sodium than Crude Wheat Germ.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wheat Germ have 2.8 times more Energy, 5.4 times more Fat, 10 times more Saturated Fat, 2 times more Carbohydrate, 5.1 times more Fiber and 10.4 times more Protein than Frozen Roasted Potatoes with Salt.