Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS Onions

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Onions	10%	2%	88%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Onions	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.38% 40kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	NA	0.076% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	7.2% 9.34g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	5.85% 4.24g	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	1.78% 1.3g	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	% 1.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.99g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	1.96% 1.1g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Onions	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.08% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.73% 0.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.23% 0.12mg	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	4.75% 19μg	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	8.22% 7.4mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Onions	Recommended Dietary Allowance
Calcium	1.5% 15mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	NA	4.33% 0.039mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.028% 1.1μg	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	2.63% 0.21mg	8mg per day for Men 19-50 years
Magnesium	NA	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	5.6% 0.13mg	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	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	4.3% 146mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	NA	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	1.84% 68g	2.4% 89g	3700g per day for Men 19-50 years

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

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

• 100 g of Raw Onions contain 4.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 100 grams of Frozen Roasted Potatoes with Salt have 2.4 times more Iron, 3.1 times more Potassium and 74.5 times more Sodium than Onions.
• While 100 g of Raw Onions contain 1.5 times more Calcium and 1.3 times more Water 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 grams of Frozen Roasted Potatoes with Salt have 3.2 times more Energy, 2.8 times more Carbohydrate, 1.5 times more Fiber and 2 times more Protein than Onions.
• While 100 g of Raw Onions contain 6.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• 100 grams of Onions provide inadequate amounts of Energy and Protein