Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Baked Sweet Potato

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Baked Sweet Potato	9%	1%	90%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Baked Sweet Potato	Recommended Dietary Allowance
Energy	8.7% 252kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	31.6% 41g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	17.7% 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	1.37% 0.99g	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	% 1.13g	g per day for Men 19-50 years
Sucrose	NA	% 4.52g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	7.12% 4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Baked Sweet Potato	Recommended Dietary Allowance
Vitamin A	NA	212% 1907μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	43.7% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16% 4.76μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	2.98% 12μg	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	43.2% 39mg	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	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Baked Sweet Potato	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	NA	35.5% 0.32mg	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	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	NA	43% 0.99mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	27.7% 943mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	4.76% 71.4mg	1500mg per day for Men 19-50 years
Zinc	NA	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.06% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Baked Sweet Potato per 7 oz

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

• 7 oz of Sweet Potato Baked in skin, flesh only contain 11.5 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 Baked Sweet Potato:

• 7 ounces of Frozen Roasted Potatoes with Salt have 8.3 times more Sodium than Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain 2.5 times more Calcium and 1.4 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Baked Sweet Potato 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 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Energy and 1.3 times more Carbohydrate than Baked Sweet Potato.
• While 7 oz of Sweet Potato Baked in skin, flesh only contain 9.4 times more Sugars and 1.3 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Baked Sweet Potato offer comparable quantities of Protein per seven ounces.