Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Rye Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Rye Reduced-calorie Bread	16%	12%	72%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Energy	8.7% 252kcal	14% 403kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	5.1% 0.081g	1.6g per day for Men 19-50 years
Omega 6	NA	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	62% 80.4g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	6.27% 4.54g	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	62.7% 24g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	60.7% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.8% 0.15mg	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	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	0.88% 0.79mg	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	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Rye Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	NA	29.3% 0.26mg	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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	NA	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	39% 0.9mg	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	22% 155mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	NA	101% 55.4μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	68% 1018mg	1500mg per day for Men 19-50 years
Zinc	NA	12% 1.3mg	11mg per day for Men 19-50 years
Water	3.65% 135g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Rye Reduced-calorie Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Rye Reduced-calorie 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 Rye Reduced-calorie Bread:

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

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Rye Reduced-calorie Bread:

• 7 ounces of Frozen Roasted Potatoes with Salt have 4.6 times more Potassium than Rye Reduced-calorie Bread.
• While 7 oz of Rye Reduced-calorie Bread contain 5.1 times more Calcium, 6.2 times more Iron 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 Rye Reduced-calorie Bread contain 1.6 times more Energy, 1.6 times more Fat, 1.5 times more Carbohydrate, 3.3 times more Sugars, 4.6 times more Fiber and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.