Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Sauteed Yellow Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Sauteed Yellow Onions	3%	73%	24%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Sauteed Yellow Onions	Recommended Dietary Allowance
Energy	8.7% 252kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	22% 21.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	NA	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	NA	56% 9.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	12% 15.6g	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	4.05% 2.94g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Sauteed Yellow Onions	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.1% 0.097mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.26% 0.081mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31.6% 0.41mg	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	0.99% 3.97μg	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	3.97% 3.57mg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	35.7% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Sauteed Yellow Onions	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	NA	3.75% 0.034mg	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	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	NA	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	8.8% 0.2mg	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	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	1.6% 24mg	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	4.3% 159g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Sauteed Yellow Onions per 7 oz

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

• Both Frozen Roasted Potatoes with Salt and Sauteed Yellow Onions have similar amounts of vitamins per 7 oz
• 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 Sauteed Yellow Onions:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.9 times more Iron, 3.4 times more Potassium and 24.8 times more Sodium than Sauteed Yellow Onions.
• While 7 oz of Sauteed Yellow Onions contain 1.3 times more Calcium 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 ounces of Frozen Roasted Potatoes with Salt have 3.3 times more Carbohydrate, 1.5 times more Fiber and 2.3 times more Protein than Sauteed Yellow Onions.
• While 7 oz of Sauteed Yellow Onions contain 6 times more Fat and 8.8 times more Saturated Fat than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Sauteed Yellow Onions offer comparable quantities of Energy per seven ounces.
• 7 ounces of Sauteed Yellow Onions provide inadequate amounts of Protein