Comparing Nutrients in 1 pound Boiled Kale VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.63% 163kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	5.66% 5.5g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	105% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	7.63% 1.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	91% 119g	130g per day for Men 19-50 years
Sugars	7.57% 5.5g	4.3% 3.13g	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	2.63% 1.9g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	31% 11.8g	38g per day for Men 19-50 years
Protein	24% 13.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	73.6% 662μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.07mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	73.7% 295μg	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	89.7% 80.7mg	8.57% 7.7mg	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	48.7% 7.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1582% 1898μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	68% 680mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	NA	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	47.6% 3.8mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	NA	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	27.2% 191mg	NA	700mg per day for Men 19-50 years
Potassium	19.2% 653mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	NA	11mg per day for Men 19-50 years
Water	11% 407g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale VS Frozen Roasted Potatoes with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Kale vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Kale has 10.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Boiled Kale vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Kale has 10 times more Calcium, 1.7 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.1 times more Potassium and 18.6 times more Sodium than Boiled and Drained Kale.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kale has 1.5 times more Fiber and 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.5 times more Energy and 4.9 times more Carbohydrate than Boiled and Drained Kale.
• 1 pound of Boiled Kale provide inadequate amounts of Energy