Comparing Nutrients in 7 ounces Dry Mashed Potato Granules VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Dry Mashed Potato Granules	9%	1%	90%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Dry Mashed Potato Granules	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	25.5% 738kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	7.07% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	131% 170g	40% 52g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	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	2.76% 2g	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	% 1.83g	NA	g per day for Men 19-50 years
Sucrose	% 2.02g	NA	g per day for Men 19-50 years
Fiber	37% 14g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	29% 16.3g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Dry Mashed Potato Granules	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	75% 0.9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.6% 0.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59% 9.46mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.7% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	20% 79.4μg	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	81.6% 73.4mg	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	3.57% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Mashed Potato Granules	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	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	27% 2.16mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	46.3% 194mg	NA	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	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	69.5% 486mg	NA	700mg per day for Men 19-50 years
Potassium	41% 1395mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	98% 53.8μg	NA	55μg per day for Men 19-50 years
Sodium	8.86% 133mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	NA	11mg per day for Men 19-50 years
Water	0.19% 7.2g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry Mashed Potato Granules VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Dry Mashed Potato Granules 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 Dry Mashed Potato Granules vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Dry Mashed Potato Granules have 21.8 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 Dry Mashed Potato Granules vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Dry Mashed Potato Granules have 2.7 times more Calcium, 2.2 times more Iron and 1.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 4.4 times more Sodium than Granules of Dehydrated Mashed Potatoes.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dry Mashed Potato Granules have 2.9 times more Energy, 3.3 times more Carbohydrate, 5 times more Sugars, 2.7 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.