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

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	9.66% 280kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	73% 1.17g	NA	1.6g per day for Men 19-50 years
Omega 6	5.3% 0.9g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.5% 48.8g	201% 262g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	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	52.6% 20g	68.4% 26g	38g per day for Men 19-50 years
Protein	47.5% 26.6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	229% 2060μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	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	42.5% 170μg	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	437% 393mg	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	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2780% 3336μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	136% 1360mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	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	116% 9.3mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	NA	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	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	41.4% 290mg	NA	700mg per day for Men 19-50 years
Potassium	98% 3330mg	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% 150mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	NA	11mg per day for Men 19-50 years
Water	24.6% 911g	18.4% 681g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen 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 Frozen Kale vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Frozen Kale has 23.1 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 Frozen Kale vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Frozen Kale has 9.1 times more Calcium, 1.9 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 1.4 times more Potassium and 19.9 times more Sodium than Frozen Kale, Unprepared.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Frozen Roasted Potatoes with Salt contains 4.5 times more Energy, 5.4 times more Carbohydrate and 1.3 times more Fiber than Frozen Kale, Unprepared.
• Both Frozen Kale and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Frozen Kale provide inadequate amounts of Energy