Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS Multi-grain Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Multi-grain Bread	20%	14%	66%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Multi-grain Bread	Recommended Dietary Allowance
Energy	4.38% 127kcal	9.14% 265kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	NA	9.8% 1.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	8.8% 6.4g	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	3.38% 2.45g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	19.5% 7.4g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Multi-grain Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.72% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20.2% 0.26mg	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	18.8% 75μg	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	1.9% 1.7mg	0.11% 0.1mg	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	2.47% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Multi-grain Bread	Recommended Dietary Allowance
Calcium	1.5% 15mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	NA	31.3% 0.28mg	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	6.25% 0.5mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	NA	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	NA	88% 2.03mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	6.76% 230mg	3400mg per day for Men 19-50 years
Selenium	NA	60% 33μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	25.4% 381mg	1500mg per day for Men 19-50 years
Zinc	NA	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.84% 68g	1% 37g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Multi-grain Bread per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Roasted Potatoes with Salt vs Multi-grain Bread:

• Both Frozen Roasted Potatoes with Salt and Multi-grain Bread have similar amounts of vitamins per 100 g
• Both Frozen Roasted Potatoes with Salt as well as Multi-grain Bread have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Frozen Roasted Potatoes with Salt vs Multi-grain Bread:

• 100 grams of Frozen Roasted Potatoes with Salt have 2 times more Potassium than Multi-grain Bread.
• While 100 g of Multi-grain Bread contain 6.9 times more Calcium, 5 times more Iron and 1.3 times more Sodium than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Multi-grain Bread contain 2.1 times more Energy, 2.3 times more Fat, 5.2 times more Saturated Fat, 1.7 times more Carbohydrate, 9.3 times more Sugars, 2.8 times more Fiber and 6 times more Protein than Frozen Roasted Potatoes with Salt.