Comparing Nutrients in 1 kilogram Frozen Roasted Potatoes with Salt VS Canned Spinach with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Spinach with Liquids and Salt	36%	14%	50%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	1.88% 0.6g	32g per day for Men 19-50 years
Omega 3	NA	76.3% 1.22g	1.6g per day for Men 19-50 years
Omega 6	NA	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	22.5% 29g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	4.55% 3.3g	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	42% 16g	38g per day for Men 19-50 years
Protein	39.6% 22g	37.7% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	NA	449% 4040μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	61.5% 0.8mg	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	145% 580μg	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	150% 135mg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3173% 3808μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Spinach with Liquids and Salt	Recommended Dietary Allowance
Calcium	15% 150mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	NA	129% 1.16mg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	NA	133% 560mg	420mg per day for Men 19-50 years
Manganese	NA	214% 4.93mg	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	67.6% 2300mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	213% 3190mg	1500mg per day for Men 19-50 years
Zinc	NA	38% 4.2mg	11mg per day for Men 19-50 years
Water	18.4% 681g	25% 932g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Spinach with Liquids and Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Canned Spinach with Liquids and 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 Canned Spinach with Liquids and Salt:

• 1 kg of Canned Spinach Solids and Liquids with Salt contains 7.9 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 Canned Spinach with Liquids and Salt:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2 times more Potassium than Canned Spinach with Liquids and Salt.
• While 1 kg of Canned Spinach Solids and Liquids with Salt contains 5.5 times more Calcium, 3.2 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Spinach with Liquids and Salt contain similar levels of Sodium 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 6.7 times more Energy, 9 times more Carbohydrate and 1.6 times more Fiber than Canned Spinach with Liquids and Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Spinach with Liquids and Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Canned Spinach with Liquids and Salt provide inadequate amounts of Energy