Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Raw Pearled Barley

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Raw Pearled Barley	11%	3%	86%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Raw Pearled Barley	Recommended Dietary Allowance
Energy	8.7% 252kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	NA	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	NA	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	119% 154g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	2.2% 1.6g	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	13.6% 5.16g	81.5% 31g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	35% 19.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Raw Pearled Barley	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	39.7% 0.52mg	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	11.4% 45.6μg	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	0% 0mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Raw Pearled Barley	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	NA	93% 0.83mg	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	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	NA	37.3% 157mg	420mg per day for Men 19-50 years
Manganese	NA	114% 2.62mg	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	62.7% 439mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	NA	136% 75μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	NA	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Raw Pearled Barley per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Raw Pearled Barley 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 Raw Pearled Barley:

• Both Frozen Roasted Potatoes with Salt and Raw Pearled Barley have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Raw Pearled Barley have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Raw Pearled Barley:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.6 times more Potassium and 33.1 times more Sodium than Raw Pearled Barley.
• While 7 oz of Raw Pearled Barley contain 1.9 times more Calcium and 5 times more Iron than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Pearled Barley contain 2.8 times more Energy, 3 times more Carbohydrate, 6 times more Fiber and 4.5 times more Protein than Frozen Roasted Potatoes with Salt.