Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS Protein Bread

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Protein Bread	20%	8%	72%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Protein Bread	Recommended Dietary Allowance
Energy	4.38% 127kcal	8.45% 245kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	NA	5.6% 0.95g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	2% 1.44g	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	6.84% 2.6g	7.9% 3g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	21.6% 12g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Protein Bread	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.3% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	5.46% 0.071mg	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	29% 116μg	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% 0mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Protein Bread	Recommended Dietary Allowance
Calcium	1.5% 15mg	12.4% 124mg	1000mg per day for Men 19-50 years
Copper	NA	46.3% 0.42mg	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	52% 4.15mg	8mg per day for Men 19-50 years
Magnesium	NA	15.5% 65mg	420mg per day for Men 19-50 years
Manganese	NA	64% 1.47mg	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	26.4% 185mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	9.47% 322mg	3400mg per day for Men 19-50 years
Selenium	NA	60% 33μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	27% 404mg	1500mg per day for Men 19-50 years
Zinc	NA	16.5% 1.82mg	11mg per day for Men 19-50 years
Water	1.84% 68g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Protein Bread per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Roasted Potatoes with Salt versus 100 g of Protein 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 Protein Bread:

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

Comparing minerals per 100 grams for Frozen Roasted Potatoes with Salt vs Protein Bread:

• 100 grams of Frozen Roasted Potatoes with Salt have 1.4 times more Potassium than Protein Bread.
• While 100 g of Protein Bread contain 8.3 times more Calcium, 8.3 times more Iron and 1.4 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 Protein Bread contain 1.9 times more Energy, 1.7 times more Carbohydrate and 5.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Protein Bread offer comparable quantities of Fiber per 100 grams.