Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Peeled Cucumber	Recommended Dietary Allowance
Energy	8.7% 252kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	3.78% 2.74g	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	2.05% 1.5g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	2.1% 1.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.8% 0.1mg	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	6.95% 27.8μg	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	7.06% 6.35mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Peeled Cucumber	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	NA	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.064% 2.58μg	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	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	NA	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	6.3% 0.14mg	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	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.26% 3.97mg	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	5.2% 192g	3700g per day for Men 19-50 years

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

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

• 7 oz of Raw Peeled Cucumber contain 1.9 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 Peeled Cucumber:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.3 times more Iron, 3.3 times more Potassium and 149 times more Sodium than Peeled Cucumber.
• While 7 oz of Raw Peeled Cucumber contain 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Raw Peeled Cucumber lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 12.7 times more Energy, 12.1 times more Carbohydrate, 3.7 times more Fiber and 3.8 times more Protein than Peeled Cucumber.
• 7 ounces of Peeled Cucumber provide inadequate amounts of Energy, Carbohydrate, Fiber and Protein