Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Enriched Raisin Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Enriched Raisin Bread	11%	14%	75%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Enriched Raisin Bread	Recommended Dietary Allowance
Energy	8.7% 252kcal	18.7% 544kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	NA	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	NA	7.5% 1.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	80% 104g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	15.5% 11.3g	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	22.5% 8.53g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Enriched Raisin Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	56% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	43% 6.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.5% 0.14mg	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	52.6% 210μg	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	0.22% 0.2mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Enriched Raisin Bread	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	NA	43.7% 0.39mg	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	72% 5.75mg	8mg per day for Men 19-50 years
Magnesium	NA	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	NA	43.2% 0.99mg	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	31% 216mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	NA	13% 1.43mg	11mg per day for Men 19-50 years
Water	3.65% 135g	1.8% 66.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Enriched Raisin Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Enriched Raisin Bread 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 Enriched Raisin Bread:

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

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Enriched Raisin Bread:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2 times more Potassium than Enriched Raisin Bread.
• While 7 oz of Enriched Raisin Bread contain 4.4 times more Calcium and 5.8 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Enriched Raisin Bread contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Enriched Raisin Bread contain 2.2 times more Energy, 2.4 times more Fat, 6.5 times more Saturated Fat, 2 times more Carbohydrate, 8.2 times more Sugars, 1.7 times more Fiber and 3.6 times more Protein than Frozen Roasted Potatoes with Salt.