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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Rye	12%	4%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Rye	Recommended Dietary Allowance
Energy	8.7% 252kcal	23% 671kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.33% 3.23g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	7.7% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	116% 151g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	2.7% 1.94g	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	0.3% 0.22g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	79% 30g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Rye	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	38.3% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	45% 0.58mg	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	19% 75.4μg	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	0% 0mg	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	11.2% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Rye	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	NA	81% 0.73mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	NA	52% 218mg	420mg per day for Men 19-50 years
Manganese	NA	222% 5.1mg	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	94% 659mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	NA	50% 27.6μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	48% 5.26mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.57% 21g	3700g per day for Men 19-50 years

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

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

• Both Frozen Roasted Potatoes with Salt and Rye grain have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Rye grain have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Rye:

• 7 ounces of Frozen Roasted Potatoes with Salt have 149 times more Sodium than Rye.
• While 7 oz of Rye grain contain 1.6 times more Calcium and 5.3 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Rye contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Rye grain contain 2.7 times more Energy, 2.9 times more Carbohydrate, 5.8 times more Fiber and 4.7 times more Protein than Frozen Roasted Potatoes with Salt.