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

Macros Ratio

	Protein	Fat	Carbs
Kumquats	10%	10%	80%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Kumquats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.86% 141kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	NA	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	40% 52g	130g per day for Men 19-50 years
Sugars	25.6% 18.6g	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	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	34% 13g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.66% 3.73g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Kumquats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.3% 29.8μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.7% 0.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.32% 0.85mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.26% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.071mg	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	8.43% 33.7μg	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	97% 87mg	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% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kumquats	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	12.3% 123mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	21.3% 1.7mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	NA	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	5.4% 37.7mg	NA	700mg per day for Men 19-50 years
Potassium	11% 369mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	NA	11mg per day for Men 19-50 years
Water	4.34% 160g	3.65% 135g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Kumquats 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 Kumquats vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Kumquats have 25.8 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 Kumquats vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Kumquats have 4.1 times more Calcium and 1.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.4 times more Potassium and 29.8 times more Sodium than Raw Kumquats.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kumquats have 13.6 times more Sugars and 2.5 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.8 times more Energy and 1.6 times more Carbohydrate than Raw Kumquats.
• Both Kumquats and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per seven ounces.