Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Muffins, blueberry, dry mix

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Muffins, blueberry, dry mix	5%	10%	85%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Energy	8.7% 252kcal	20% 581kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	6.65% 6.45g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	7.2% 2.3g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	15.3% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	93% 121g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	89.6% 65g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12.5% 0.16mg	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	26.3% 105μg	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	5.07% 4.56mg	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	Muffins, blueberry, dry mix	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	NA	19.4% 0.17mg	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	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	NA	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	24% 0.55mg	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	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	63.4% 951mg	1500mg per day for Men 19-50 years
Zinc	NA	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	3.65% 135g	1.6% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Muffins, blueberry, dry mix per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Muffins, blueberry, dry mix 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 Muffins, blueberry, dry mix:

• 7 oz of Muffins, blueberry, dry mix contain 1.4 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 Muffins, blueberry, dry mix:

• 7 ounces of Frozen Roasted Potatoes with Salt have 9.4 times more Potassium than Muffins, blueberry, dry mix.
• While 7 oz of Muffins, blueberry, dry mix contain 3.2 times more Iron and 1.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• 7 ounces of Muffins, blueberry, dry mix lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Muffins, blueberry, dry mix lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.9 times more Fiber than Muffins, blueberry, dry mix.
• While 7 oz of Muffins, blueberry, dry mix contain 2.3 times more Energy, 1.8 times more Fat, 7 times more Saturated Fat, 2.3 times more Carbohydrate, 47.4 times more Sugars and 1.6 times more Protein than Frozen Roasted Potatoes with Salt.