Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Cookies, gluten-free, lemon wafer

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cookies, gluten-free, lemon wafer	0%	42%	58%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Energy	8.7% 252kcal	35.2% 1022kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	65% 21g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	30% 5.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	114% 148g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	116% 84g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 84g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	0% 0g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.81% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	0% 0mg	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	0% 0μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	41.3% 6.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cookies, gluten-free, lemon wafer	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	NA	0% 0mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	NA	1.4% 5.95mg	420mg per day for Men 19-50 years
Manganese	NA	1.64% 0.038mg	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	11% 77.4mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	2.1% 71.4mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	14.7% 220mg	1500mg per day for Men 19-50 years
Zinc	NA	0.54% 0.06mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.06% 2.22g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cookies, gluten-free, lemon wafer per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Cookies, gluten-free, lemon wafer 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 Cookies, gluten-free, lemon wafer:

• Both Frozen Roasted Potatoes with Salt and Cookies, gluten-free, lemon wafer have similar amounts of vitamins per 7 oz

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Cookies, gluten-free, lemon wafer:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.8 times more Iron, 12.5 times more Potassium and 2.7 times more Sodium than Cookies, gluten-free, lemon wafer.
• 7 ounces of Cookies, gluten-free, lemon wafer lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Cookies, gluten-free, lemon wafer lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have more Fiber and more Protein than Cookies, gluten-free, lemon wafer.
• While 7 oz of Cookies, gluten-free, lemon wafer contain 4.1 times more Energy, 13.4 times more Fat, 62.9 times more Saturated Fat, 2.8 times more Carbohydrate and 61.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• 7 ounces of Cookies, gluten-free, lemon wafer provide inadequate amounts of Fiber and Protein