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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Raspberries	8%	10%	82%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Raspberries	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.8% 52kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	NA	7.88% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	1.46% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	9.2% 12g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	6.1% 4.4g	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	3.24% 2.35g	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	% 1.86g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	17% 6.5g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	2.14% 1.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Raspberries	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.67% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.92% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.74% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.6% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	11.4% 3.43μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	5.25% 21μg	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	29% 26mg	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	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Raspberries	Recommended Dietary Allowance
Calcium	1.5% 15mg	2.5% 25mg	1000mg per day for Men 19-50 years
Copper	NA	10% 0.09mg	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	8.63% 0.69mg	8mg per day for Men 19-50 years
Magnesium	NA	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	NA	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	NA	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	1.84% 68g	2.3% 85.8g	3700g per day for Men 19-50 years

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

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

• 100 g of Raw Raspberries contain 15.4 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 Raspberries:

• 100 grams of Frozen Roasted Potatoes with Salt have 3 times more Potassium and 298 times more Sodium than Raspberries.
• While 100 g of Raw Raspberries contain 1.7 times more Calcium, 1.4 times more Iron 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 2.4 times more Energy, 2.2 times more Carbohydrate and 1.9 times more Protein than Raspberries.
• While 100 g of Raw Raspberries contain 6.4 times more Sugars and 2.5 times more Fiber than Frozen Roasted Potatoes with Salt.
• 100 grams of Raspberries provide inadequate amounts of Energy