Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Seasoned Dry Bread Crumbs

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Seasoned Dry Bread Crumbs	15%	13%	72%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Energy	8.7% 252kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	11.2% 11g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	8.63% 2.76g	32g per day for Men 19-50 years
Omega 3	NA	26.8% 0.43g	1.6g per day for Men 19-50 years
Omega 6	NA	24.3% 4.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0.68% 2mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	105% 136g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	15.7% 11.4g	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	5.4% 3.93g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Vitamin A	NA	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	159% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	63.4% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	26% 0.34mg	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	59% 236μg	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	5.95% 5.36mg	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	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	76% 91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Seasoned Dry Bread Crumbs	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	36% 361mg	1000mg per day for Men 19-50 years
Copper	NA	54% 0.48mg	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	122% 9.76mg	8mg per day for Men 19-50 years
Magnesium	NA	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	NA	85% 1.95mg	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	50% 351mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	NA	89% 49μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	278% 4167mg	1500mg per day for Men 19-50 years
Zinc	NA	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.34% 12.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Seasoned Dry Bread Crumbs per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Seasoned Dry Bread Crumbs 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 Seasoned Dry Bread Crumbs :

• 7 oz of Seasoned Grated Dry Bread Crumbs contain 1.6 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 Seasoned Dry Bread Crumbs :

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.9 times more Potassium than Seasoned Dry Bread Crumbs .
• While 7 oz of Seasoned Grated Dry Bread Crumbs contain 12.1 times more Calcium, 9.8 times more Iron and 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 Seasoned Grated Dry Bread Crumbs contain 3 times more Energy, 3 times more Fat, 8.3 times more Saturated Fat, 2.6 times more Carbohydrate, 8.3 times more Sugars, 1.9 times more Fiber and 6.4 times more Protein than Frozen Roasted Potatoes with Salt.