Comparing Nutrients in 7 ounces Cake, yellow, light, dry mix VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cake, yellow, light, dry mix	5%	12%	83%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cake, yellow, light, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	27.6% 802kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	8.48% 2.7g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	8.8% 1.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	128% 167g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	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	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	6.8% 2.58g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	16.7% 9.33g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cake, yellow, light, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.4% 0.34mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.2% 0.42mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	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	37.7% 151μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.1% 0.22μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Cake, yellow, light, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	30.8% 308mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	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	32.5% 2.6mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	NA	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	92% 643mg	NA	700mg per day for Men 19-50 years
Potassium	3.8% 129mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	11% 6.15μg	NA	55μg per day for Men 19-50 years
Sodium	80% 1199mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	NA	11mg per day for Men 19-50 years
Water	0.17% 6.15g	3.65% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cake, yellow, light, dry mix vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Cake, yellow, light, dry mix.

Comparing minerals per 7 ounces for Cake, yellow, light, dry mix vs Frozen Roasted Potatoes with Salt:

• Cake, yellow, light, dry mix has 10.3 times more Calcium, 2.6 times more Iron and 2 times more Sodium than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 6.9 times more Potassium and 22 times more Water than Cake, yellow, light, dry mix.

Comparison of macro-nutrients per 7 ounces:

• Cake, yellow, light, dry mix has 3.2 times more Energy, 3 times more Fat, 8.2 times more Saturated Fat, 3.2 times more Carbohydrate and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2 times more Fiber than Cake, yellow, light, dry mix.
• Both Cake, yellow, light, dry mix as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.