Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Pie, apple, commercially prepared, unenriched flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Pie, apple, commercially prepared, unenriched flour	3%	41%	56%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Energy	8.7% 252kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	22.5% 22g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	23.5% 7.54g	32g per day for Men 19-50 years
Omega 3	NA	15.3% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	24% 4.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	52% 67.5g	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	8.36% 3.18g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Vitamin A	NA	6.4% 57.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14% 2.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.8% 0.075mg	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	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0.83% 0.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	7.06% 6.35mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Pie, apple, commercially prepared, unenriched flour	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	NA	10% 0.091mg	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	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	NA	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	NA	15.7% 0.36mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	3.8% 129mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	35% 528mg	1500mg per day for Men 19-50 years
Zinc	NA	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	3.65% 135g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Pie, apple, commercially prepared, unenriched flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Pie, apple, commercially prepared, unenriched 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 Pie, apple, commercially prepared, unenriched flour:

• 7 oz of Pie, apple, commercially prepared, unenriched flour contain 1.9 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 Pie, apple, commercially prepared, unenriched flour:

• 7 ounces of Frozen Roasted Potatoes with Salt have 6.9 times more Potassium than Pie, apple, commercially prepared, unenriched flour.
• While 7 oz of Pie, apple, commercially prepared, unenriched flour contain 2.4 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Pie, apple, commercially prepared, unenriched flour contain similar levels of Sodium per seven ounces.
• 7 ounces of Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Potassium
• Both Frozen Roasted Potatoes with Salt as well as Pie, apple, commercially prepared, unenriched flour lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.6 times more Fiber than Pie, apple, commercially prepared, unenriched flour.
• While 7 oz of Pie, apple, commercially prepared, unenriched flour contain 1.9 times more Energy, 6.1 times more Fat, 22.7 times more Saturated Fat and 1.3 times more Carbohydrate than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Pie, apple, commercially prepared, unenriched flour offer comparable quantities of Protein per seven ounces.