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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Frozen Okra	19%	6%	75%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Frozen Okra	Recommended Dietary Allowance
Energy	20% 576kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	NA	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	23% 30g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	18.6% 13.5g	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	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	18% 10g	13.7% 7.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Frozen Okra	Recommended Dietary Allowance
Vitamin A	NA	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	33.6% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	14.7% 0.19mg	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	168% 671μg	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	62.5% 56.2mg	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	9.98% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	187% 224μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Frozen Okra	Recommended Dietary Allowance
Calcium	6.8% 68mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	NA	42% 0.38mg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	NA	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	NA	172% 3.96mg	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	28% 957mg	3400mg per day for Men 19-50 years
Selenium	NA	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	NA	22% 2.4mg	11mg per day for Men 19-50 years
Water	8.35% 309g	11% 412g	3700g per day for Men 19-50 years

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

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

• 1 lb of Frozen Okra, Unprepared contains 7.3 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 Frozen Okra:

• 1 pound of Frozen Roasted Potatoes with Salt has 2.1 times more Potassium and 99.3 times more Sodium than Frozen Okra.
• While 1 lb of Frozen Okra, Unprepared contains 5.4 times more Calcium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Frozen Okra contain similar levels of Iron per one pound.
• 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 4.2 times more Energy, 3.9 times more Carbohydrate and 1.3 times more Protein than Frozen Okra.
• While 1 lb of Frozen Okra, Unprepared contains 4.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Frozen Okra offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Okra provide inadequate amounts of Energy