Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Oil Roasted Mixed Nuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Oil Roasted Mixed Nuts	11%	72%	17%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Energy	8.7% 252kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	44.3% 14g	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	125% 21.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	38% 49.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	14.3% 10.3g	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	0.11% 0.079g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 9.92g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	37% 14g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	63.3% 35.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	54.5% 0.71mg	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	51.6% 206μg	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	1.32% 1.2mg	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	102% 15.2mg	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	Oil Roasted Mixed Nuts	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	NA	370% 3.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	NA	130% 546mg	420mg per day for Men 19-50 years
Manganese	NA	185% 4.25mg	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	123% 859mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	41.7% 1417mg	3400mg per day for Men 19-50 years
Selenium	NA	502% 276μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	19% 284mg	1500mg per day for Men 19-50 years
Zinc	NA	82.4% 9.07mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.17% 6.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Oil Roasted Mixed Nuts per 7 oz

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

• Both Frozen Roasted Potatoes with Salt and Lightly Salted Oil Roasted Mixed Nuts have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Lightly Salted Oil Roasted Mixed Nuts have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Oil Roasted Mixed Nuts:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.1 times more Sodium than Oil Roasted Mixed Nuts.
• While 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 8.7 times more Calcium, 10.4 times more Iron and 1.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Lightly Salted Oil Roasted Mixed Nuts contain 4.8 times more Energy, 27.6 times more Fat, 42.8 times more Saturated Fat, 7.6 times more Sugars, 2.7 times more Fiber and 8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Oil Roasted Mixed Nuts offer comparable quantities of Carbohydrate per seven ounces.