Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	43.8% 1270kcal	41.7% 1210kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	53.6% 52g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	NA	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	NA	105% 18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	68.5% 89g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	30% 22g	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	1.66% 1.2g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 11g	g per day for Men 19-50 years
Fiber	68.4% 26g	137% 52g	38g per day for Men 19-50 years
Protein	39.6% 22g	213% 119g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	NA	16.7% 150μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	57% 9.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	79% 3.95mg	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	778% 3110μg	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	67.8% 61mg	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	45.3% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	223% 267μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	15% 150mg	63% 630mg	1000mg per day for Men 19-50 years
Copper	NA	383% 3.45mg	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	284% 22.7mg	8mg per day for Men 19-50 years
Magnesium	NA	152% 640mg	420mg per day for Men 19-50 years
Manganese	NA	445% 10.2mg	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	241% 1690mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	NA	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	NA	125% 13.7mg	11mg per day for Men 19-50 years
Water	18.4% 681g	19.7% 728g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Cooked Frozen Edamame 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 Cooked Frozen Edamame:

• 1 kg of Prepared Frozen Edamame contains 3.6 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 Frozen Roasted Potatoes with Salt vs Cooked Frozen Edamame:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 49.7 times more Sodium than Cooked Frozen Edamame.
• While 1 kg of Prepared Frozen Edamame contains 4.2 times more Calcium and 4.5 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Edamame contain similar levels of Potassium per one kilogram.
• 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 2.9 times more Carbohydrate than Cooked Frozen Edamame.
• While 1 kg of Prepared Frozen Edamame contains 2.9 times more Fat, 3.2 times more Sugars, 2 times more Fiber and 5.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Edamame offer comparable quantities of Energy per one kilogram.