Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Cookies, oatmeal, commercially prepared, regular

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cookies, oatmeal, commercially prepared, regular	5%	35%	60%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Energy	8.7% 252kcal	30.8% 893kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	37% 36g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	28% 8.97g	32g per day for Men 19-50 years
Omega 3	NA	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	NA	28% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	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	67.5% 49g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Vitamin A	NA	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	27.6% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.3% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10% 0.13mg	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	29.3% 117μg	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	1.1% 0.99mg	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	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cookies, oatmeal, commercially prepared, regular	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	NA	29.5% 0.27mg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	NA	15.6% 65.5mg	420mg per day for Men 19-50 years
Manganese	NA	72.4% 1.66mg	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	35.4% 19.4μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	68.8% 1032mg	1500mg per day for Men 19-50 years
Zinc	NA	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cookies, oatmeal, commercially prepared, regular per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Cookies, oatmeal, commercially prepared, regular 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, oatmeal, commercially prepared, regular:

• Both Frozen Roasted Potatoes with Salt and Cookies, oatmeal, commercially prepared, regular have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Cookies, oatmeal, commercially prepared, regular have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Cookies, oatmeal, commercially prepared, regular:

• 7 ounces of Frozen Roasted Potatoes with Salt have 3.2 times more Potassium than Cookies, oatmeal, commercially prepared, regular.
• While 7 oz of Cookies, oatmeal, commercially prepared, regular contain 2.5 times more Calcium, 5.2 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 Cookies, oatmeal, commercially prepared, regular contain 3.5 times more Energy, 10 times more Fat, 27.1 times more Saturated Fat, 2.6 times more Carbohydrate, 35.7 times more Sugars and 2.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cookies, oatmeal, commercially prepared, regular offer comparable quantities of Fiber per seven ounces.