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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	43.8% 1270kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	4.3% 1.38g	32g per day for Men 19-50 years
Omega 3	NA	52% 0.83g	1.6g per day for Men 19-50 years
Omega 6	NA	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	160% 208g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	45.5% 33g	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	171% 65g	38g per day for Men 19-50 years
Protein	39.6% 22g	138% 77.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	168% 2.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	77% 1mg	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	520% 2080μg	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	4.44% 4mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	15% 150mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	NA	298% 2.68mg	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	314% 25mg	8mg per day for Men 19-50 years
Magnesium	NA	126% 530mg	420mg per day for Men 19-50 years
Manganese	NA	207% 4.75mg	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	223% 1560mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	81.8% 2780mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	NA	117% 13mg	11mg per day for Men 19-50 years
Water	18.4% 681g	19% 700g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Boiled Common Cowpeas 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 Common Cowpeas:

• Both Frozen Roasted Potatoes with Salt and Boiled Common Cowpeas have similar amounts of vitamins per 1 kg
• Both Frozen Roasted Potatoes with Salt as well as Boiled Common Cowpeas have insufficient amounts of Vitamin C in one kilogram.

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.6 times more Potassium and 74.5 times more Sodium than Boiled Common Cowpeas.
• While 1 kg of Boiled Common Cowpeas contains 1.6 times more Calcium and 5 times more Iron 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 1.3 times more Carbohydrate than Boiled Common Cowpeas.
• While 1 kg of Boiled Common Cowpeas contains 4.8 times more Sugars, 2.5 times more Fiber and 3.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Common Cowpeas offer comparable quantities of Energy per one kilogram.