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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	20% 576kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	5.66% 5.5g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	NA	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	18.5% 24g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	7.57% 5.5g	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	2.63% 1.9g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 1.13g	g per day for Men 19-50 years
Fiber	31% 11.8g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	18% 10g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	6.8% 68mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	NA	33.8% 0.3mg	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	28.3% 2.27mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	NA	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	107% 2.46mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	19.2% 653mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	NA	11% 1.22mg	11mg per day for Men 19-50 years
Water	8.35% 309g	11% 407g	3700g per day for Men 19-50 years

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

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

• 1 lb of Boiled and Drained Frozen Kale contains 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 Frozen Roasted Potatoes with Salt vs Cooked Frozen Kale:

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Roasted Potatoes with Salt has 3.5 times more Energy and 4.9 times more Carbohydrate than Cooked Frozen Kale.
• While 1 lb of Boiled and Drained Frozen Kale contains 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Kale offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Kale provide inadequate amounts of Energy