Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Boiled Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	43.8% 1270kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	NA	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	NA	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	51.4% 66.8g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	14.3% 10.4g	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	68.4% 26g	50% 19g	38g per day for Men 19-50 years
Protein	39.6% 22g	64.3% 36g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	NA	134% 1210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	123% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	217% 2.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	62% 9.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	585% 7.6mg	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	220% 880μg	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	19% 17mg	618% 556mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1359% 1631μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	15% 150mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	NA	223% 2mg	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	62.5% 5mg	128% 10mg	8mg per day for Men 19-50 years
Magnesium	NA	224% 940mg	420mg per day for Men 19-50 years
Manganese	NA	233% 5.36mg	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	110% 770mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	177% 6020mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	NA	27.3% 3mg	11mg per day for Men 19-50 years
Water	18.4% 681g	24% 887g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Balsam-pear , Leafy Tips per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Boiled Balsam-pear , Leafy Tips:

• 1 kg of Boiled and Drained Balsam-pear , Leafy Tips contains 32.7 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 Roasted Potatoes with Salt vs Boiled Balsam-pear , Leafy Tips:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 22.9 times more Sodium than Boiled Balsam-pear , Leafy Tips.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips contains 2.8 times more Calcium, 2 times more Iron, 1.3 times more Potassium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 3.7 times more Energy, 3.9 times more Carbohydrate and 1.4 times more Fiber than Boiled Balsam-pear , Leafy Tips.
• While 1 kg of Boiled and Drained Balsam-pear , Leafy Tips contains 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Energy