Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Dried Shallots

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Dried Shallots	Recommended Dietary Allowance
Energy	8.7% 252kcal	24% 691kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.52% 0.17g	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	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	123% 160g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	104% 75.7g	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	82% 31g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Dried Shallots	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	256% 3.32mg	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	57.5% 230μg	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	86% 77.4mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.45% 7.74μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Dried Shallots	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	NA	94% 0.84mg	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	149% 12mg	8mg per day for Men 19-50 years
Magnesium	NA	49% 206mg	420mg per day for Men 19-50 years
Manganese	NA	122% 2.8mg	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	84% 587mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	96% 3274mg	3400mg per day for Men 19-50 years
Selenium	NA	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	NA	35% 3.83mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.11% 3.97g	3700g per day for Men 19-50 years

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

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

• 7 oz of Freeze-dried Shallots contain 22.9 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 Dried Shallots:

• 7 ounces of Frozen Roasted Potatoes with Salt have 5.1 times more Sodium than Dried Shallots.
• While 7 oz of Freeze-dried Shallots contain 12.2 times more Calcium, 12 times more Iron and 3.7 times more Potassium 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 oz of Freeze-dried Shallots contain 2.7 times more Energy, 3.1 times more Carbohydrate, 55.3 times more Sugars, 6 times more Fiber and 5.5 times more Protein than Frozen Roasted Potatoes with Salt.