Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Whole Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Whole Wheat Flour	15%	6%	79%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Whole Wheat Flour	Recommended Dietary Allowance
Energy	8.7% 252kcal	23.3% 675kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	5.1% 4.96g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	NA	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	NA	12.8% 2.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	110% 143g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	1.12% 0.81g	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	0.14% 0.099g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	56% 21.2g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	47% 26.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Whole Wheat Flour	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	61.5% 9.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	62% 0.81mg	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	22% 87.3μg	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	9.4% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Whole Wheat Flour	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	NA	90% 0.81mg	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	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	NA	64.7% 272mg	420mg per day for Men 19-50 years
Manganese	NA	351% 8.07mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	258% 116μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	NA	101% 708mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	NA	223% 123μg	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	47% 5.16mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.58% 21.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Whole Wheat Flour per 7 oz

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

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

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Whole Wheat Flour:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.2 times more Potassium and 149 times more Sodium than Whole Wheat Flour.
• While 7 oz of Whole-grain Wheat Flour contain 2.3 times more Calcium and 7.2 times more Iron 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 Whole-grain Wheat Flour contain 2.7 times more Energy, 1.4 times more Fat, 2.8 times more Carbohydrate, 4.1 times more Fiber and 6 times more Protein than Frozen Roasted Potatoes with Salt.