Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Boiled Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Spinach	41%	8%	51%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Spinach	Recommended Dietary Allowance
Energy	17.4% 504kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	11.4% 15g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	2.35% 1.7g	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	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	25% 9.53g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Spinach	Recommended Dietary Allowance
Vitamin A	NA	231% 2080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	72% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12% 1.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.5% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	74% 0.96mg	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	145% 579μg	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	43.2% 39mg	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	55% 8.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1633% 1959μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Spinach	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	NA	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.75% 150μg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	NA	82.2% 345mg	420mg per day for Men 19-50 years
Manganese	NA	161% 3.7mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	54.4% 1850mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	NA	27.4% 3mg	11mg per day for Men 19-50 years
Water	7.3% 270g	9.8% 362g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Spinach per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Boiled Spinach 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 Boiled Spinach:

• 14 oz of Boiled and Drained Spinach contain 5.8 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 Boiled Spinach:

• 14 ounces of Frozen Roasted Potatoes with Salt have 4.3 times more Sodium than Boiled Spinach.
• While 14 oz of Boiled and Drained Spinach contain 9.1 times more Calcium, 7.1 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Spinach 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 Frozen Roasted Potatoes with Salt have 5.5 times more Energy and 7 times more Carbohydrate than Boiled Spinach.
• While 14 oz of Boiled and Drained Spinach contain 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Spinach offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Spinach provide inadequate amounts of Energy