Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Powder Cocoa Mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Powder Cocoa Mix	7%	9%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Powder Cocoa Mix	Recommended Dietary Allowance
Energy	8.7% 252kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	128% 166g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	179% 130g	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	19.3% 7.34g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Powder Cocoa Mix	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	86.2% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.27% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	17.4% 0.23mg	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	2.98% 12μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	29% 0.69μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	0.44% 0.4mg	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	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Powder Cocoa Mix	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	NA	63% 0.57mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	NA	39.2% 165mg	420mg per day for Men 19-50 years
Manganese	NA	23.2% 0.53mg	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	89.3% 625mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	66.7% 1000mg	1500mg per day for Men 19-50 years
Zinc	NA	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.08% 2.98g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Powder Cocoa Mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Powder Cocoa Mix 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 Powder Cocoa Mix:

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

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Powder Cocoa Mix:

• 7 oz of Powder Cocoa Mix contain 8.9 times more Calcium, 2.4 times more Iron, 1.6 times more Potassium and 1.7 times more Sodium 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 Powder Cocoa Mix contain 3.1 times more Energy, 2.2 times more Fat, 14.2 times more Saturated Fat, 3.2 times more Carbohydrate, 95 times more Sugars, 1.4 times more Fiber and 3 times more Protein than Frozen Roasted Potatoes with Salt.