Comparing Nutrients in 100 grams Olive Oil VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Olive Oil	0%	100%	0%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Olive Oil	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	30.5% 884kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	43% 14g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	47.6% 0.76g	NA	1.6g per day for Men 19-50 years
Omega 6	57.4% 9.76g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	20% 26g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	0% 0g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Olive Oil	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% 0mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	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% 0μg	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	0% 0mg	1.9% 1.7mg	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	96% 14.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Olive Oil	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.1% 1mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	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	7% 0.56mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	NA	420mg per day for Men 19-50 years
Manganese	0% 0mg	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	0% 0mg	NA	700mg per day for Men 19-50 years
Potassium	0.029% 1mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	NA	11mg per day for Men 19-50 years
Water	0% 0g	1.84% 68g	3700g per day for Men 19-50 years

Nutrient Comparison: Olive Oil VS Frozen Roasted Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Olive Oil versus 100 g of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Olive Oil vs Frozen Roasted Potatoes with Salt:

• Both Salad or Cooking Olive Oil and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 100 g
• Both Salad or Cooking Olive Oil as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Olive Oil vs Frozen Roasted Potatoes with Salt:

• 100 g of Frozen Roasted Potatoes with Salt contain 450 times more Potassium and 149 times more Sodium than Salad or Cooking Olive Oil.
• Both Olive Oil and Frozen Roasted Potatoes with Salt contain similar levels of Iron per 100 grams.
• 100 grams of Olive Oil lack sufficient amounts of Potassium
• Both Salad or Cooking Olive Oil as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Olive Oil have 7 times more Energy, 55.2 times more Fat and 82.7 times more Saturated Fat than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain more Carbohydrate, more Fiber and more Protein than Salad or Cooking Olive Oil.
• 100 grams of Olive Oil provide inadequate amounts of Carbohydrate, Fiber and Protein