Comparing Nutrients in 7 ounces Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Puddings, all flavors except chocolate, low calorie, instant, dry mix	1%	2%	97%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	24% 695kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	5.83% 0.093g	NA	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	129% 168g	40% 52g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	1.9% 1.37g	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	4.18% 1.6g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	2.87% 1.6g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.83% 0.01mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.17% 0.028mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.87% 0.093mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.76% 0.01mg	NA	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	0.5% 2μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.13% 0.099μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Puddings, all flavors except chocolate, low calorie, instant, dry mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	28.4% 284mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	NA	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	9.43% 0.75mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	NA	420mg per day for Men 19-50 years
Manganese	3.54% 0.081mg	NA	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	671% 4699mg	NA	700mg per day for Men 19-50 years
Potassium	1.75% 59.5mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	496% 7442mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	NA	11mg per day for Men 19-50 years
Water	0.37% 13.6g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Puddings, all flavors except chocolate, low calorie, instant, dry mix VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Puddings, all flavors except chocolate, low calorie, instant, dry mix versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Frozen Roasted Potatoes with Salt:

• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Puddings, all flavors except chocolate, low calorie, instant, dry mix as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Puddings, all flavors except chocolate, low calorie, instant, dry mix vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 9.5 times more Calcium and 12.6 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Iron and 15 times more Potassium than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix lack sufficient amounts of Potassium
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix have 2.8 times more Energy and 3.2 times more Carbohydrate than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.3 times more Fiber and 2.7 times more Protein than Puddings, all flavors except chocolate, low calorie, instant, dry mix.
• 7 ounces of Puddings, all flavors except chocolate, low calorie, instant, dry mix provide inadequate amounts of Protein