Comparing Nutrients in 7 ounces Apples VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Apples	2%	3%	95%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Apples	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.56% 103kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	40% 52g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	1.9% 1.37g	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	16% 11.7g	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	% 4.82g	NA	g per day for Men 19-50 years
Sucrose	% 4.1g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	0.92% 0.52g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Apples	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.8% 0.034mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.13% 0.18mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.42% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	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	1.5% 5.95μg	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	10% 9.13mg	3.75% 3.37mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Apples	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	5.95% 0.054mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.55μg	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	2.98% 0.24mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	NA	420mg per day for Men 19-50 years
Manganese	3% 0.069mg	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	3.1% 22mg	NA	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	0.72% 0.079mg	NA	11mg per day for Men 19-50 years
Water	4.6% 170g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Apples VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Apples versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Apples vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Apples have 2.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Apples vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Apples have 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 4.2 times more Iron, 4.2 times more Potassium and 298 times more Sodium than Raw Apples with skin.
• 7 ounces of Apples lack sufficient amounts of Iron
• Both Raw Apples with skin as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Apples have 15.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.4 times more Energy, 1.9 times more Carbohydrate and 8.5 times more Protein than Raw Apples with skin.
• Both Apples and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Apples provide inadequate amounts of Energy and Protein