Comparing Nutrients in 100 grams Prepared With Water Powder With Aspartame Cocoa Mix VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Prepared With Water Powder With Aspartame Cocoa Mix	16%	7%	77%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Prepared With Water Powder With Aspartame Cocoa Mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1% 29kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	0.035% 0.006g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.3% 5.6g	20% 26g	130g per day for Men 19-50 years
Sugars	4.04% 2.93g	0.95% 0.69g	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	1.58% 0.6g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	2.16% 1.2g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Prepared With Water Powder With Aspartame Cocoa 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	1.75% 0.021mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.53% 0.085mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.96% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.92% 0.025mg	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	0.25% 1μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.75% 0.09μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared With Water Powder With Aspartame Cocoa Mix	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	7.33% 0.066mg	NA	0.9mg per day for Men 19-50 years
Fluoride	1.64% 65.7μg	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	4.88% 0.39mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	NA	420mg per day for Men 19-50 years
Manganese	2.26% 0.052mg	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	10% 70mg	NA	700mg per day for Men 19-50 years
Potassium	6.2% 211mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	NA	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	NA	11mg per day for Men 19-50 years
Water	2.5% 92g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Prepared With Water Powder With Aspartame Cocoa Mix vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Prepared With Water Powder With Aspartame Cocoa Mix.

Comparing minerals per 100 grams for Prepared With Water Powder With Aspartame Cocoa Mix vs Frozen Roasted Potatoes with Salt:

• Prepared With Water Powder With Aspartame Cocoa Mix has 3.2 times more Calcium and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.3 times more Iron, 2.1 times more Potassium and 4.1 times more Sodium than Prepared With Water Powder With Aspartame Cocoa Mix.

Comparison of macro-nutrients per 100 grams:

• Prepared With Water Powder With Aspartame Cocoa Mix has 4.2 times more Sugars than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 4.4 times more Energy, 7.9 times more Fat, 4.7 times more Carbohydrate, 4.3 times more Fiber and 1.8 times more Protein than Prepared With Water Powder With Aspartame Cocoa Mix.
• Both Prepared With Water Powder With Aspartame Cocoa Mix as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.