Comparing Nutrients in 7 ounces Jams, preserves, marmalades, sweetened with fruit juice VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Jams, preserves, marmalades, sweetened with fruit juice	0%	0%	100%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Jams, preserves, marmalades, sweetened with fruit juice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	14.5% 421kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0% 0g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0% 0g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.8% 105g	40% 52g	130g per day for Men 19-50 years
Sugars	115% 83.3g	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	4.7% 1.8g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	0% 0g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Jams, preserves, marmalades, sweetened with fruit juice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.02% 0.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.83% 0.024mg	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	3.47% 14μg	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	40% 36mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Jams, preserves, marmalades, sweetened with fruit juice	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	8.43% 0.67mg	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	13.6% 0.31mg	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	1.7% 12mg	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	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	NA	11mg per day for Men 19-50 years
Water	2.5% 93g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Jams, preserves, marmalades, sweetened with fruit juice VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Jams, preserves, marmalades, sweetened with fruit juice 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 Jams, preserves, marmalades, sweetened with fruit juice vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Jams, preserves, marmalades, sweetened with fruit juice have 10.6 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 Jams, preserves, marmalades, sweetened with fruit juice vs Frozen Roasted Potatoes with Salt:

• 7 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Iron, 6.9 times more Potassium and more Sodium than Jams, preserves, marmalades, sweetened with fruit juice.
• 7 ounces of Jams, preserves, marmalades, sweetened with fruit juice lack sufficient amounts of Potassium
• Both Jams, preserves, marmalades, sweetened with fruit juice 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 Jams, preserves, marmalades, sweetened with fruit juice have 1.7 times more Energy, 2 times more Carbohydrate and 60.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.9 times more Fiber and more Protein than Jams, preserves, marmalades, sweetened with fruit juice.
• 7 ounces of Jams, preserves, marmalades, sweetened with fruit juice provide inadequate amounts of Protein