Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS Bottled Pomegranate Juice

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Bottled Pomegranate Juice	1%	5%	94%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Bottled Pomegranate Juice	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	NA	0.29% 0.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	10% 13g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	17.4% 12.7g	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	8.8% 6.37g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	0.26% 0.1g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	0.27% 0.15g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Bottled Pomegranate Juice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1.25% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.46% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.08% 0.04mg	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	6% 24μg	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	2.53% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.67% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Bottled Pomegranate Juice	Recommended Dietary Allowance
Calcium	1.5% 15mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	NA	2.33% 0.021mg	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	1.25% 0.1mg	8mg per day for Men 19-50 years
Magnesium	NA	1.67% 7mg	420mg per day for Men 19-50 years
Manganese	NA	4.13% 0.095mg	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	1.57% 11mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	NA	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	NA	0.82% 0.09mg	11mg per day for Men 19-50 years
Water	1.84% 68g	2.32% 86g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Bottled Pomegranate Juice per 100 g

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

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

Comparing minerals per 100 grams for Frozen Roasted Potatoes with Salt vs Bottled Pomegranate Juice:

• 100 grams of Frozen Roasted Potatoes with Salt have 5 times more Iron, 2.1 times more Potassium and 33.1 times more Sodium than Bottled Pomegranate Juice.
• While 100 g of Bottled Pomegranate Juice contain 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 100 grams of Bottled Pomegranate Juice lack sufficient amounts of Iron
• Both Frozen Roasted Potatoes with Salt as well as Bottled Pomegranate Juice lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Roasted Potatoes with Salt have 2.4 times more Energy, 2 times more Carbohydrate, 26 times more Fiber and 14.8 times more Protein than Bottled Pomegranate Juice.
• While 100 g of Bottled Pomegranate Juice contain 18.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• 100 grams of Bottled Pomegranate Juice provide inadequate amounts of Energy, Fiber and Protein