Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Raspberries Puree

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Raspberries Puree	7%	15%	78%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Raspberries Puree	Recommended Dietary Allowance
Energy	8.7% 252kcal	3.76% 109kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	17.6% 23g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	18% 13g	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	9.03% 6.55g	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	% 6.05g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	3.9% 2.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Raspberries Puree	Recommended Dietary Allowance
Vitamin A	NA	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.65% 0.073mg	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	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	32% 29mg	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	10% 1.53mg	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	Raspberries Puree	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.56% 45.6mg	1000mg per day for Men 19-50 years
Copper	NA	19% 0.17mg	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	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	NA	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	58.3% 1.34mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	NA	5.6% 0.62mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.6% 170g	3700g per day for Men 19-50 years

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

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

• 7 oz of Raspberries Puree with Seeds contain 8.6 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 Raspberries Puree:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.3 times more Potassium and 74.5 times more Sodium than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 1.5 times more Calcium, 1.4 times more Iron and 1.3 times more Water 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 ounces of Frozen Roasted Potatoes with Salt have 2.3 times more Energy, 2.3 times more Carbohydrate and 2 times more Protein than Raspberries Puree.
• While 7 oz of Raspberries Puree with Seeds contain 9.5 times more Sugars and 1.7 times more Fiber than Frozen Roasted Potatoes with Salt.
• 7 ounces of Raspberries Puree provide inadequate amounts of Energy and Protein