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

Macros Ratio

	Protein	Fat	Carbs
Frozen Sweet Potato	7%	2%	91%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.57% 191kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	NA	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	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	8.88% 3.37g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	114% 1028μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.4% 1.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	NA	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.86% 2.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.4% 41.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.3% 26.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Sweet Potato	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	13% 1.05mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	NA	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	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	12.8% 89.3mg	NA	700mg per day for Men 19-50 years
Potassium	21.3% 724mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	NA	11mg per day for Men 19-50 years
Water	4% 149g	3.65% 135g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Frozen Sweet Potato have 7.8 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 Sweet Potato vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Frozen Sweet Potato have 2.5 times more Calcium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 49.7 times more Sodium than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Frozen Roasted Potatoes with Salt contain similar levels of Iron and 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 Frozen Roasted Potatoes with Salt contain 1.3 times more Energy, 1.5 times more Fiber and 1.3 times more Protein than Frozen Sweet Potato, Unprepared.
• Both Frozen Sweet Potato and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per seven ounces.