Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
White Potatoes	10%	1%	89%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	White Potatoes	Recommended Dietary Allowance
Energy	8.7% 252kcal	4.72% 137kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	NA	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	24% 31g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	3.15% 2.3g	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	0.93% 0.67g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	5.95% 3.33g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	White Potatoes	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.2% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31% 0.4mg	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	8.93% 35.7μg	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	20% 18mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	White Potatoes	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	NA	25.6% 0.23mg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	NA	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	12.5% 0.29mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	23.8% 808mg	3400mg per day for Men 19-50 years
Selenium	NA	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	2.1% 31.8mg	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	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS White Potatoes per 7 oz

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

• 7 oz of Raw Whole White Potatoes contain 5.4 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 White Potatoes:

• 7 ounces of Frozen Roasted Potatoes with Salt have 18.6 times more Sodium than White Potatoes.
• Both Frozen Roasted Potatoes with Salt and White Potatoes contain similar levels of Iron and Potassium per seven ounces.
• Both Frozen Roasted Potatoes with Salt as well as Raw Whole White Potatoes lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.8 times more Energy, 1.7 times more Carbohydrate and 1.3 times more Protein than White Potatoes.
• Both Frozen Roasted Potatoes with Salt and White Potatoes offer comparable quantities of Fiber per seven ounces.