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

Macros Ratio

	Protein	Fat	Carbs
Kale	27%	31%	42%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	6.97% 6.76g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.52% 0.81g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	107% 1.7g	NA	1.6g per day for Men 19-50 years
Omega 6	7.76% 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	15.4% 20g	91% 119g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	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	2.57% 1.86g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 0.82g	NA	g per day for Men 19-50 years
Fiber	49% 18.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	23.7% 13.2g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	121% 1093μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	121% 1.57mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.5% 5.35mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	70.3% 281μg	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	471% 424mg	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	20% 3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1473% 1767μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	115% 1152mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	91% 7.26mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	NA	420mg per day for Men 19-50 years
Manganese	181% 4.17mg	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	35.6% 249mg	NA	700mg per day for Men 19-50 years
Potassium	46.4% 1579mg	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	16% 240mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	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: Kale VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Kale vs Frozen Roasted Potatoes with Salt:

• 1 pound of Kale has 54.9 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 Kale vs Frozen Roasted Potatoes with Salt:

• 1 pound of Kale has 16.9 times more Calcium, 3.2 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 1.3 times more Potassium and 5.6 times more Sodium than Raw Kale.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Kale has 1.6 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 3.6 times more Energy and 5.9 times more Carbohydrate than Raw Kale.
• 1 pound of Kale provide inadequate amounts of Energy