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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Flaxseed	13%	67%	20%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Flaxseed	Recommended Dietary Allowance
Energy	4.38% 127kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	43.5% 42g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	11.4% 3.66g	32g per day for Men 19-50 years
Omega 3	NA	1426% 23g	1.6g per day for Men 19-50 years
Omega 6	NA	34.7% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	22.2% 29g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	2.14% 1.55g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.15g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	72% 27.3g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Flaxseed	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	19.3% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36.4% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	113% 33.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	21.8% 87μg	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	0.67% 0.6mg	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	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.6% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Flaxseed	Recommended Dietary Allowance
Calcium	1.5% 15mg	25.5% 255mg	1000mg per day for Men 19-50 years
Copper	NA	136% 1.22mg	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	71.6% 5.73mg	8mg per day for Men 19-50 years
Magnesium	NA	93% 392mg	420mg per day for Men 19-50 years
Manganese	NA	108% 2.5mg	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	92% 642mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	24% 813mg	3400mg per day for Men 19-50 years
Selenium	NA	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	NA	39.5% 4.34mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.19% 6.96g	3700g per day for Men 19-50 years

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

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

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

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

• 100 grams of Frozen Roasted Potatoes with Salt have 9.9 times more Sodium than Flaxseed.
• While 100 g of Flaxseed contain 17 times more Calcium, 11.5 times more Iron and 1.8 times more Potassium 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 Flaxseed contain 4.2 times more Energy, 23.3 times more Fat, 21.9 times more Saturated Fat, 2.2 times more Sugars, 10.5 times more Fiber and 8.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Flaxseed offer comparable quantities of Carbohydrate per 100 grams.