Comparing Nutrients in 14 ounces Chicory Greens VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Chicory Greens	24%	10%	66%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Chicory Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.7g	80% 104g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	3.78% 2.74g	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	41.8% 16g	27% 10.3g	38g per day for Men 19-50 years
Protein	12% 6.75g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Chicory Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	126% 1135μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	NA	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	109% 437μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	106% 95mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59.8% 8.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	984% 1181μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chicory Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	39.7% 397mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	NA	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	44.7% 3.57mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	NA	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	NA	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	26.6% 187mg	NA	700mg per day for Men 19-50 years
Potassium	49% 1667mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	12% 179mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	NA	11mg per day for Men 19-50 years
Water	9.87% 365g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Chicory Greens VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Chicory Greens versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Chicory Greens vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Chicory Greens have 14.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Chicory Greens vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Chicory Greens have 6.7 times more Calcium, 1.8 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 6.6 times more Sodium than Raw Chicory Greens.
• Both Chicory Greens and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Chicory Greens have 1.5 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 5.5 times more Energy, 5.6 times more Carbohydrate and 1.3 times more Protein than Raw Chicory Greens.
• 14 ounces of Chicory Greens provide inadequate amounts of Energy