Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Low Fat Peanut Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Low Fat Peanut Flour	30%	43%	27%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Low Fat Peanut Flour	Recommended Dietary Allowance
Energy	8.7% 252kcal	29.3% 849kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	45% 43.5g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	19% 6.03g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	80.8% 13.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	47.7% 62g	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	82.5% 31.4g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	120% 67g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Low Fat Peanut Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	26.3% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	61% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	46.4% 0.6mg	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	66% 264μg	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	0% 0mg	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	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	Low Fat Peanut Flour	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	NA	450% 4.05mg	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	118% 9.4mg	8mg per day for Men 19-50 years
Magnesium	NA	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	365% 8.4mg	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	144% 1008mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	79.3% 2695mg	3400mg per day for Men 19-50 years
Selenium	NA	25.6% 14μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	NA	108% 12mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Low Fat Peanut Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Low Fat Peanut Flour 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 Low Fat Peanut Flour:

• Both Frozen Roasted Potatoes with Salt and Low Fat Peanut Flour have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Low Fat Peanut Flour have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Low Fat Peanut Flour:

• 7 ounces of Frozen Roasted Potatoes with Salt have 298 times more Sodium than Low Fat Peanut Flour.
• While 7 oz of Low Fat Peanut Flour contain 8.7 times more Calcium, 9.5 times more Iron and 3 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 Low Fat Peanut Flour contain 3.4 times more Energy, 12.1 times more Fat, 18.2 times more Saturated Fat, 6.1 times more Fiber and 15.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Low Fat Peanut Flour offer comparable quantities of Carbohydrate per seven ounces.