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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Lupins	49%	21%	30%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Lupins	Recommended Dietary Allowance
Energy	43.8% 1270kcal	41% 1190kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	NA	83.8% 1.34g	1.6g per day for Men 19-50 years
Omega 6	NA	35% 5.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	76% 99g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	NA	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	73.7% 28g	38g per day for Men 19-50 years
Protein	39.6% 22g	278% 156g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Lupins	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	40.8% 0.53mg	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	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.92% 0.09mg	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	148% 590μg	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	12.2% 11mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Lupins	Recommended Dietary Allowance
Calcium	15% 150mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	NA	257% 2.3mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	NA	129% 540mg	420mg per day for Men 19-50 years
Manganese	NA	294% 6.76mg	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	183% 1280mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	NA	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	NA	125% 14mg	11mg per day for Men 19-50 years
Water	18.4% 681g	19.2% 711g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.8 times more Potassium and 74.5 times more Sodium than Boiled Lupins.
• While 1 kg of Boiled Lupins contains 3.4 times more Calcium and 2.4 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 2.6 times more Carbohydrate than Boiled Lupins.
• While 1 kg of Boiled Lupins contains 1.6 times more Fat and 7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Lupins offer comparable quantities of Energy and Fiber per one kilogram.