Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Balsam-pear , Leafy Tips	52%	15%	33%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	17.4% 504kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	10% 13g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	NA	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	27% 10.3g	NA	38g per day for Men 19-50 years
Protein	15.7% 8.8g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	NA	38.4% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	27.5% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	245% 3.2mg	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	127% 508μg	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	7.5% 6.75mg	388% 349mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	33.3% 333mg	1000mg per day for Men 19-50 years
Copper	NA	88.6% 0.8mg	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	25% 2mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	NA	80.3% 337mg	420mg per day for Men 19-50 years
Manganese	NA	92% 2.13mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	71% 2413mg	3400mg per day for Men 19-50 years
Selenium	NA	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	NA	11% 1.2mg	11mg per day for Men 19-50 years
Water	7.3% 270g	9.57% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Balsam-pear , Leafy Tips per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Balsam-pear , Leafy Tips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Roasted Potatoes with Salt vs Balsam-pear , Leafy Tips:

• 14 oz of Raw Balsam-pear , Leafy Tips contain 51.8 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 Frozen Roasted Potatoes with Salt vs Balsam-pear , Leafy Tips:

• 14 ounces of Frozen Roasted Potatoes with Salt have 27.1 times more Sodium than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain 5.6 times more Calcium, 4.1 times more Iron, 1.4 times more Potassium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Roasted Potatoes with Salt have 4.2 times more Energy and 7.9 times more Carbohydrate than Balsam-pear , Leafy Tips.
• While 14 oz of Raw Balsam-pear , Leafy Tips contain 2.4 times more Protein than Frozen Roasted Potatoes with Salt.
• 14 ounces of Balsam-pear , Leafy Tips provide inadequate amounts of Energy