Comparing Nutrients in 1 kilogram Iceberg Lettuce VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Iceberg Lettuce	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.83% 140kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	201% 262g	130g per day for Men 19-50 years
Sugars	27% 19.7g	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	13.8% 10g	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	% 9.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	68.4% 26g	38g per day for Men 19-50 years
Protein	16% 9g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 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	72.5% 290μg	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	31% 28mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	201% 241μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	18% 180mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	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	51.3% 4.1mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	NA	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	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	28.6% 200mg	NA	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	NA	11mg per day for Men 19-50 years
Water	26% 956g	18.4% 681g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Iceberg Lettuce has 1.6 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 Iceberg Lettuce vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Iceberg Lettuce has 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.2 times more Potassium and 29.8 times more Sodium than Raw Iceberg Lettuce.
• Both Iceberg Lettuce and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one kilogram.
• Both Raw Iceberg Lettuce as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Iceberg Lettuce has 2.9 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 9.1 times more Energy, 8.8 times more Carbohydrate, 2.2 times more Fiber and 2.5 times more Protein than Raw Iceberg Lettuce.
• 1 kilogram of Iceberg Lettuce provide inadequate amounts of Energy and Protein