Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Ketchup

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Ketchup	4%	1%	95%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Ketchup	Recommended Dietary Allowance
Energy	8.7% 252kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	0.46% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	42% 54.4g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	58.2% 42.2g	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	24% 17.3g	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	% 20.2g	g per day for Men 19-50 years
Sucrose	NA	% 4.56g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	3.7% 2.06g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Ketchup	Recommended Dietary Allowance
Vitamin A	NA	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17.8% 2.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	24% 0.31mg	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	4.47% 18μg	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	9.04% 8.14mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.96% 5.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Ketchup	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	NA	18.7% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.75% 30μg	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	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	NA	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	7.25% 0.17mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	120% 1800mg	1500mg per day for Men 19-50 years
Zinc	NA	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.67% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Ketchup per 7 oz

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

• 7 oz of Catsup contain 2.4 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 Ketchup:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Iron and 1.6 times more Potassium than Ketchup.
• While 7 oz of Catsup contain 3 times more Sodium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Catsup lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Energy, 8.7 times more Fiber and 2.1 times more Protein than Ketchup.
• While 7 oz of Catsup contain 30.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Ketchup offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Ketchup provide inadequate amounts of Fiber and Protein