Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Cooked Nopales

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Nopales	28%	2%	70%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Nopales	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.037% 0.012g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.22% 0.038g	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% 6.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	3.07% 2.22g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	4.8% 2.68g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Nopales	Recommended Dietary Allowance
Vitamin A	NA	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.67% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.95% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.2% 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	0% 0μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.43% 10μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Nopales	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	NA	11% 0.097mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	NA	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	NA	35.2% 0.81mg	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	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	NA	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	3.65% 135g	5.06% 187g	3700g per day for Men 19-50 years

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

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

• 7 oz of Cooked Nopales no Salt 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 Cooked Nopales:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.3 times more Potassium and 14.9 times more Sodium than Cooked Nopales.
• While 7 oz of Cooked Nopales no Salt contain 10.9 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Nopales contain similar levels of Iron per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 8.5 times more Energy, 8 times more Carbohydrate, 1.3 times more Fiber and 1.6 times more Protein than Cooked Nopales.
• 7 ounces of Cooked Nopales provide inadequate amounts of Energy