Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Pie, coconut creme, commercially prepared

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Pie, coconut creme, commercially prepared	3%	49%	48%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Energy	8.7% 252kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	34% 33g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	43.3% 14g	32g per day for Men 19-50 years
Omega 3	NA	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	57% 74g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	50.7% 36.8g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Vitamin A	NA	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.4% 0.13mg	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	3.47% 14μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	9.92% 0.24μg	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	2% 12IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Pie, coconut creme, commercially prepared	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	NA	15% 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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	NA	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	NA	37.8% 0.87mg	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	24% 169mg	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	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	NA	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	3.65% 135g	2.3% 85.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Pie, coconut creme, commercially prepared per 7 oz

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

• Both Frozen Roasted Potatoes with Salt and Pie, coconut creme, commercially prepared have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Pie, coconut creme, commercially prepared have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Pie, coconut creme, commercially prepared:

• 7 ounces of Frozen Roasted Potatoes with Salt have 6.9 times more Potassium and 1.5 times more Sodium than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 1.9 times more Calcium and 1.6 times more Iron than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 7 ounces of Pie, coconut creme, commercially prepared lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2 times more Fiber than Pie, coconut creme, commercially prepared.
• While 7 oz of Pie, coconut creme, commercially prepared contain 2.3 times more Energy, 9.2 times more Fat, 41.8 times more Saturated Fat, 1.4 times more Carbohydrate and 26.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Pie, coconut creme, commercially prepared offer comparable quantities of Protein per seven ounces.