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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Spinach	39%	12%	49%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Spinach	Recommended Dietary Allowance
Energy	20% 576kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	2.63% 1.9g	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	0.94% 0.68g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	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	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Spinach	Recommended Dietary Allowance
Vitamin A	NA	236% 2127μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	29.5% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	66% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20.5% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.9% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	68% 0.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	64.3% 19.3μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	220% 880μg	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	142% 127mg	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	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1825% 2190μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Spinach	Recommended Dietary Allowance
Calcium	6.8% 68mg	45% 449mg	1000mg per day for Men 19-50 years
Copper	NA	65.5% 0.59mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	NA	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	NA	177% 4.07mg	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	74.4% 2531mg	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	24% 358mg	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	11.2% 415g	3700g per day for Men 19-50 years

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

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

• 1 lb of Raw Spinach contains 16.5 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 Spinach:

• 1 pound of Frozen Roasted Potatoes with Salt has 3.8 times more Sodium than Spinach.
• While 1 lb of Raw Spinach contains 6.6 times more Calcium, 5.4 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Spinach contain similar levels of Potassium 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 5.5 times more Energy and 7.2 times more Carbohydrate than Spinach.
• While 1 lb of Raw Spinach contains 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Spinach offer comparable quantities of Fiber per one pound.
• 1 pound of Spinach provide inadequate amounts of Energy