Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Cooked Frozen Peas And Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Frozen Peas And Onions	22%	4%	74%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Energy	8.7% 252kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	13% 17g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	10.3% 7.5g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Vitamin A	NA	11.7% 105μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.57% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13.3% 0.17mg	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	9.92% 39.7μg	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	15.2% 13.7mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Frozen Peas And Onions	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	NA	14% 0.13mg	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	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	NA	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	NA	14.3% 0.33mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	6.83% 232mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	4.9% 73.4mg	1500mg per day for Men 19-50 years
Zinc	NA	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.73% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Frozen Peas And Onions per 7 oz

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

• 7 oz of Boiled and Drained Frozen Peas And Onions contain 4.1 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 Frozen Peas And Onions:

• 7 ounces of Frozen Roasted Potatoes with Salt have 3.8 times more Potassium and 8.1 times more Sodium than Cooked Frozen Peas And Onions.
• While 7 oz of Boiled and Drained Frozen Peas And Onions contain 1.9 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Boiled and Drained Frozen Peas And Onions lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.8 times more Energy and 3 times more Carbohydrate than Cooked Frozen Peas And Onions.
• While 7 oz of Boiled and Drained Frozen Peas And Onions contain 5.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Peas And Onions offer comparable quantities of Fiber and Protein per seven ounces.
• 7 ounces of Cooked Frozen Peas And Onions provide inadequate amounts of Energy