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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Falafel	16%	47%	37%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Falafel	Recommended Dietary Allowance
Energy	8.7% 252kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	36.4% 35.3g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	14.8% 4.73g	32g per day for Men 19-50 years
Omega 3	NA	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	NA	5.78% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	48.6% 63g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	NA	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	NA	38g per day for Men 19-50 years
Protein	7.87% 4.4g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Falafel	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	24% 0.29mg	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	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19% 0.25mg	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	46% 185μg	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	3.53% 3.18mg	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	NA	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	Falafel	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	NA	57% 0.51mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	NA	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	NA	59.6% 1.37mg	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	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	34% 1161mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	NA	27% 2.98mg	11mg per day for Men 19-50 years
Water	3.65% 135g	1.86% 68.7g	3700g per day for Men 19-50 years

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

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

• Both Frozen Roasted Potatoes with Salt and Home prepared Falafel have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Home prepared Falafel have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Falafel:

• 7 oz of Home prepared Falafel contain 3.6 times more Calcium, 6.8 times more Iron and 1.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Falafel contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Home prepared Falafel contain 2.6 times more Energy, 9.8 times more Fat, 14.3 times more Saturated Fat and 6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Falafel offer comparable quantities of Carbohydrate per seven ounces.