Comparing Nutrients in 1 kilogram Boiled Kale VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	12.4% 360kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	5.47% 1.75g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	232% 3.7g	NA	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.8% 53g	201% 262g	130g per day for Men 19-50 years
Sugars	16.7% 12g	9.5% 6.9g	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	5.8% 4.2g	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	% 5.4g	NA	g per day for Men 19-50 years
Sucrose	% 2.5g	NA	g per day for Men 19-50 years
Fiber	105% 40g	68.4% 26g	38g per day for Men 19-50 years
Protein	52.5% 29.4g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	162% 1460μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	163% 650μg	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	198% 178mg	19% 17mg	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	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3488% 4185μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	150% 1500mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	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	105% 8.4mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	NA	420mg per day for Men 19-50 years
Manganese	236% 5.4mg	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	60% 420mg	NA	700mg per day for Men 19-50 years
Potassium	42.4% 1440mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	NA	11mg per day for Men 19-50 years
Water	24.3% 898g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Kale versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Kale vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Kale has 10.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Boiled Kale vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Kale has 10 times more Calcium, 1.7 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.1 times more Potassium and 18.6 times more Sodium than Boiled and Drained Kale.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kale has 1.5 times more Fiber and 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.5 times more Energy and 4.9 times more Carbohydrate than Boiled and Drained Kale.
• 1 kilogram of Boiled Kale provide inadequate amounts of Energy