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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Spinach	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.34% 0.43g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	201% 262g	130g per day for Men 19-50 years
Sugars	5.93% 4.3g	9.5% 6.9g	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	63% 24g	68.4% 26g	38g per day for Men 19-50 years
Protein	53% 29.7g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	582% 5240μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79% 0.95mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.36mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.6% 4.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	186% 2.42mg	NA	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	365% 1460μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	109% 98mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	139% 21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4113% 4936μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	136% 1360mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	NA	0.9mg per day for Men 19-50 years
Fluoride	9.45% 378μg	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	446% 35.7mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	207% 870mg	NA	420mg per day for Men 19-50 years
Manganese	407% 9.35mg	NA	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	80% 560mg	NA	700mg per day for Men 19-50 years
Potassium	137% 4660mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	NA	55μg per day for Men 19-50 years
Sodium	46.7% 700mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	NA	11mg per day for Men 19-50 years
Water	24.7% 912g	18.4% 681g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Spinach versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spinach vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Spinach has 5.8 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 Boiled Spinach vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Spinach has 9.1 times more Calcium, 7.1 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 4.3 times more Sodium than Boiled and Drained Spinach.
• Both Boiled Spinach and Frozen Roasted Potatoes with Salt 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 Boiled Spinach has 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 5.5 times more Energy and 7 times more Carbohydrate than Boiled and Drained Spinach.
• Both Boiled Spinach and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Spinach provide inadequate amounts of Energy