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

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Red Potatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	NA	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	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	3.53% 2.56g	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	0.85% 0.62g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 0.58g	NA	g per day for Men 19-50 years
Fiber	8.88% 3.37g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	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	13.4% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	8.93% 35.7μg	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	19% 17mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	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	18% 1.45mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	NA	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	17.3% 121mg	NA	700mg per day for Men 19-50 years
Potassium	26.6% 903mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	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	4.34% 161g	3.65% 135g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Red Potatoes have 5.1 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 Red Potatoes vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Red Potatoes have 1.5 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 16.6 times more Sodium than Raw Whole Red Potatoes.
• Both Red Potatoes and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• Both Raw Whole Red Potatoes as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Roasted Potatoes with Salt contain 1.8 times more Energy, 1.6 times more Carbohydrate and 1.5 times more Fiber than Raw Whole Red Potatoes.
• Both Red Potatoes and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per seven ounces.