Comparing Nutrients in 7 ounces Baked Potato Flesh VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Baked Potato Flesh	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.36% 185kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	40% 52g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	7.83% 2.98g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	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	17.4% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	4.47% 18μg	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	28.2% 25.4mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	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	8.7% 0.69mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	NA	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	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	14% 99mg	NA	700mg per day for Men 19-50 years
Potassium	23% 776mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	NA	11mg per day for Men 19-50 years
Water	4.05% 150g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Frozen Roasted Potatoes with Salt per 7 oz

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

• 7 ounces of Baked Potato Flesh have 7.5 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 Baked Potato Flesh vs Frozen Roasted Potatoes with Salt:

• 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Iron and 59.6 times more Sodium than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• Both Baked Potatoes Flesh no Salt 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 Baked Potato Flesh have 2.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Energy and 1.7 times more Fiber than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate and Protein per seven ounces.