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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	43.8% 1270kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	2.88% 0.92g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	NA	9.76% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	24% 31g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	22% 16g	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	39.5% 15g	38g per day for Men 19-50 years
Protein	39.6% 22g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	NA	483% 4350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	68.8% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	85.4% 1.1mg	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	22.5% 90μg	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	911% 820mg	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	56.7% 8.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	900% 1080μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	15% 150mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	NA	140% 1.26mg	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	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	146% 3.36mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	54% 1840mg	3400mg per day for Men 19-50 years
Selenium	NA	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	NA	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	18.4% 681g	25% 929g	3700g per day for Men 19-50 years

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

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

• 1 kg of Boiled and Drained Pokeberry Shoots contains 48.2 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 Pokeberry Shoots:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.4 times more Potassium and 16.6 times more Sodium than Boiled Pokeberry Shoots.
• While 1 kg of Boiled and Drained Pokeberry Shoots contains 3.5 times more Calcium, 2.4 times more Iron 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 6.4 times more Energy, 8.4 times more Carbohydrate and 1.7 times more Fiber than Boiled Pokeberry Shoots.
• While 1 kg of Boiled and Drained Pokeberry Shoots contains 2.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Pokeberry Shoots offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Pokeberry Shoots provide inadequate amounts of Energy