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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Spinach	39%	12%	49%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Spinach	Recommended Dietary Allowance
Energy	43.8% 1270kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	4.02% 3.9g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	NA	86.3% 1.38g	1.6g per day for Men 19-50 years
Omega 6	NA	1.53% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	28% 36.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	5.8% 4.2g	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	2.07% 1.5g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.7g	g per day for Men 19-50 years
Fiber	68.4% 26g	58% 22g	38g per day for Men 19-50 years
Protein	39.6% 22g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Spinach	Recommended Dietary Allowance
Vitamin A	NA	521% 4690μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	145% 1.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	45.3% 7.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	150% 1.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	142% 42.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	485% 1940μg	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	312% 281mg	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	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4024% 4829μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Spinach	Recommended Dietary Allowance
Calcium	15% 150mg	99% 990mg	1000mg per day for Men 19-50 years
Copper	NA	144% 1.3mg	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	339% 27mg	8mg per day for Men 19-50 years
Magnesium	NA	188% 790mg	420mg per day for Men 19-50 years
Manganese	NA	390% 8.97mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	164% 5580mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 10μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	52.7% 790mg	1500mg per day for Men 19-50 years
Zinc	NA	48% 5.3mg	11mg per day for Men 19-50 years
Water	18.4% 681g	24.7% 914g	3700g per day for Men 19-50 years

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

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

• 1 kg of Raw Spinach contains 16.5 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 Spinach:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 3.8 times more Sodium than Spinach.
• While 1 kg of Raw Spinach contains 6.6 times more Calcium, 5.4 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Spinach 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 5.5 times more Energy and 7.2 times more Carbohydrate than Spinach.
• While 1 kg of Raw Spinach contains 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Spinach offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Spinach provide inadequate amounts of Energy