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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Kiwano	15%	23%	62%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Kiwano	Recommended Dietary Allowance
Energy	8.7% 252kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	11.5% 15g	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	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Kiwano	Recommended Dietary Allowance
Vitamin A	NA	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.26% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.6% 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	1.5% 5.95μg	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	11.7% 10.5mg	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	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	Kiwano	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	NA	4.4% 0.04mg	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	28% 2.24mg	8mg per day for Men 19-50 years
Magnesium	NA	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	NA	3.36% 0.077mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.77% 177g	3700g per day for Men 19-50 years

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

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

• 7 oz of Horned melon contain 3.1 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 Kiwano:

• 7 ounces of Frozen Roasted Potatoes with Salt have 3.7 times more Potassium and 149 times more Sodium than Kiwano.
• While 7 oz of Horned melon contain 2.3 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Horned melon lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.9 times more Energy, 3.5 times more Carbohydrate and 1.2 times more Protein than Kiwano.
• 7 ounces of Kiwano provide inadequate amounts of Energy