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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cucumber	14%	5%	81%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cucumber	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	NA	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	5.54% 7.2g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	4.57% 3.3g	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	2.4% 1.73g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.06g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cucumber	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	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.04% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.36% 1.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	3.47% 14μg	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	6.17% 5.56mg	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	27% 32.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cucumber	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	NA	9.04% 0.081mg	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	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	NA	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	6.8% 0.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	16.4% 7.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	8.58% 292mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	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	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.65% 135g	5.1% 189g	3700g per day for Men 19-50 years

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

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

• 7 oz of Raw Whole Cucumber contain 1.6 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 Cucumber:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.8 times more Iron, 3.1 times more Potassium and 149 times more Sodium than Cucumber.
• While 7 oz of Raw Whole Cucumber contain 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Raw Whole 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 8.5 times more Energy, 7.2 times more Carbohydrate, 5.2 times more Fiber and 3.4 times more Protein than Cucumber.
• While 7 oz of Raw Whole Cucumber contain 2.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• 7 ounces of Cucumber provide inadequate amounts of Energy, Fiber and Protein