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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Frozen Spinach	40%	14%	46%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Frozen Spinach	Recommended Dietary Allowance
Energy	20% 576kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	2.67% 2.6g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	NA	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	14.7% 19g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	4.07% 2.95g	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	1.13% 0.82g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	31% 11.8g	34.6% 13g	38g per day for Men 19-50 years
Protein	18% 10g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Frozen Spinach	Recommended Dietary Allowance
Vitamin A	NA	295% 2658μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	35.5% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	78% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	60% 0.78mg	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	164% 658μg	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	27.7% 25mg	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	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1406% 1687μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Frozen Spinach	Recommended Dietary Allowance
Calcium	6.8% 68mg	58.5% 585mg	1000mg per day for Men 19-50 years
Copper	NA	72.6% 0.65mg	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	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	NA	81% 340mg	420mg per day for Men 19-50 years
Manganese	NA	139% 3.2mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	46% 1569mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	NA	23% 2.54mg	11mg per day for Men 19-50 years
Water	8.35% 309g	11% 409g	3700g per day for Men 19-50 years

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

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

• 1 lb of Unprepared Frozen Spinach contains 3.2 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 Spinach:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.3 times more Potassium and 4 times more Sodium than Frozen Spinach.
• While 1 lb of Unprepared Frozen Spinach contains 8.6 times more Calcium, 3.8 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 4.4 times more Energy and 6.2 times more Carbohydrate than Frozen Spinach.
• While 1 lb of Unprepared Frozen Spinach contains 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Frozen Spinach offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Spinach provide inadequate amounts of Energy