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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Okra with Salt	27%	7%	66%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	34.7% 45g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	33% 24g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	39.6% 22g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Vitamin A	NA	15.6% 140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	110% 1.32mg	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	54.4% 8.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	42.6% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	144% 1.87mg	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	115% 460μg	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	181% 163mg	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% 2.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Okra with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	77% 770mg	1000mg per day for Men 19-50 years
Copper	NA	94% 0.85mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	NA	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	NA	128% 2.94mg	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	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	39.7% 1350mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	161% 2410mg	1500mg per day for Men 19-50 years
Zinc	NA	39% 4.3mg	11mg per day for Men 19-50 years
Water	18.4% 681g	25% 926g	3700g per day for Men 19-50 years

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

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

• 1 kg of Boiled and Drained Okra with Salt contains 9.6 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 Boiled Okra with Salt:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.8 times more Iron, 3.3 times more Potassium and 1.2 times more Sodium than Boiled Okra with Salt.
• While 1 kg of Boiled and Drained Okra with Salt contains 5.1 times more Calcium and 1.4 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 5.8 times more Energy and 5.8 times more Carbohydrate than Boiled Okra with Salt.
• While 1 kg of Boiled and Drained Okra with Salt contains 3.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Okra with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Boiled Okra with Salt provide inadequate amounts of Energy