Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Apple Juice with Vitamin C, Ca and K

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Apple Juice with Vitamin C, Ca and K	1%	3%	96%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Energy	8.7% 252kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.5% 0.085g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	17.5% 23g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	26% 18.8g	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	15.6% 11.3g	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	% 5.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	0.43% 0.24g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	0.66% 0.008mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.83% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	2.75% 0.036mg	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	NA	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	67% 60mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Apple Juice with Vitamin C, Ca and K	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	NA	2.2% 0.02mg	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	12.4% 0.99mg	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	NA	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	NA	3% 0.069mg	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	NA	2.55% 18mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	10.7% 365mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	NA	0.72% 0.079mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Apple Juice with Vitamin C, Ca and K per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Apple Juice with Vitamin C, Ca and K to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Apple Juice with Vitamin C, Ca and K:

• 7 oz of Bottled Apple Juice with Vitamin C, Calcium and Potassium contain 17.8 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 Frozen Roasted Potatoes with Salt vs Apple Juice with Vitamin C, Ca and K:

• 7 ounces of Frozen Roasted Potatoes with Salt have 3.8 times more Iron, 2.4 times more Potassium and 59.6 times more Sodium than Apple Juice with Vitamin C, Ca and K.
• While 7 oz of Bottled Apple Juice with Vitamin C, Calcium and Potassium contain 4.7 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 7 ounces of Apple Juice with Vitamin C, Ca and K lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.6 times more Energy, 2.3 times more Carbohydrate, 8.7 times more Fiber and 18.5 times more Protein than Apple Juice with Vitamin C, Ca and K.
• While 7 oz of Bottled Apple Juice with Vitamin C, Calcium and Potassium contain 13.7 times more Sugars than Frozen Roasted Potatoes with Salt.
• 7 ounces of Apple Juice with Vitamin C, Ca and K provide inadequate amounts of Energy, Fiber and Protein