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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Beets with Salt	14%	3%	83%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Energy	20% 576kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	34.8% 45g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	50% 36g	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	31% 11.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	18% 10g	13.6% 7.62g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Vitamin A	NA	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	9.4% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	23.4% 0.3mg	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	91% 363μg	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	8.57% 7.7mg	18% 16.3mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Beets with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	NA	37.3% 0.34mg	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	28.3% 2.27mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	NA	25% 104mg	420mg per day for Men 19-50 years
Manganese	NA	64.3% 1.48mg	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	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	40.7% 1383mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	86% 1293mg	1500mg per day for Men 19-50 years
Zinc	NA	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.35% 309g	10.7% 395g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Boiled and Drained Beets with Salt contains 2.1 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 Frozen Roasted Potatoes with Salt vs Boiled Beets with Salt:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.5 times more Potassium than Boiled Beets with Salt.
• While 1 lb of Boiled and Drained Beets with Salt contains 1.6 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Beets with Salt contain similar levels of Sodium per one pound.
• Both Frozen Roasted Potatoes with Salt as well as Boiled and Drained Beets with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 2.9 times more Energy, 2.6 times more Carbohydrate, 1.3 times more Fiber and 1.3 times more Protein than Boiled Beets with Salt.
• While 1 lb of Boiled and Drained Beets with Salt contains 11.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• 1 pound of Boiled Beets with Salt provide inadequate amounts of Energy