Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Hard white Wheat

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Hard white Wheat	Recommended Dietary Allowance
Energy	8.7% 252kcal	23.4% 679kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	NA	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	NA	8.35% 1.4g	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	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	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	63.7% 24.2g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Hard white Wheat	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	54.3% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	56% 0.73mg	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	13.4% 2mg	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	Hard white Wheat	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	NA	80% 0.72mg	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	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	NA	44% 185mg	420mg per day for Men 19-50 years
Manganese	NA	330% 7.6mg	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	101% 704mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	25.2% 857mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	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	60% 6.6mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Hard white Wheat per 7 oz

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

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

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Hard white Wheat:

• 7 ounces of Frozen Roasted Potatoes with Salt have 149 times more Sodium than Hard white Wheat.
• While 7 oz of Hard white Wheat contain 2.1 times more Calcium and 9.1 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Hard white Wheat 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 Hard white Wheat contain 2.7 times more Energy, 2.9 times more Carbohydrate, 4.7 times more Fiber and 5.1 times more Protein than Frozen Roasted Potatoes with Salt.