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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Tangerines	5%	5%	90%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Tangerines	Recommended Dietary Allowance
Energy	8.7% 252kcal	3.63% 105kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.63% 0.62g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	20.4% 26.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	29% 21g	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	6.57% 4.76g	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	% 4.23g	g per day for Men 19-50 years
Sucrose	NA	% 12g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	2.87% 1.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Tangerines	Recommended Dietary Allowance
Vitamin A	NA	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.66% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.57% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12% 0.15mg	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	7.94% 31.8μg	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	59% 53mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Tangerines	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	NA	9.26% 0.083mg	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	3.72% 0.3mg	8mg per day for Men 19-50 years
Magnesium	NA	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	3.36% 0.077mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	9.7% 329mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	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	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.57% 169g	3700g per day for Men 19-50 years

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

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

• 7 oz of Raw Tangerines contain 15.7 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 Tangerines:

• 7 ounces of Frozen Roasted Potatoes with Salt have 3.3 times more Iron, 2.7 times more Potassium and 149 times more Sodium than Tangerines.
• While 7 oz of Raw Tangerines contain 2.5 times more Calcium 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
• 7 ounces of Tangerines lack sufficient amounts of Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.4 times more Energy, 2 times more Carbohydrate, 1.4 times more Fiber and 2.7 times more Protein than Tangerines.
• While 7 oz of Raw Tangerines contain 15.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• 7 ounces of Tangerines provide inadequate amounts of Energy and Protein