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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	20% 576kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	NA	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	15.2% 19.8g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	3.3% 2.4g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	18% 10g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	NA	192% 1728μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	63% 0.82mg	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	134% 535μg	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	138% 124mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1390% 1667μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	6.8% 68mg	62% 621mg	1000mg per day for Men 19-50 years
Copper	NA	128% 1.15mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	NA	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	NA	66.5% 1.53mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	NA	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	NA	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	8.35% 309g	11.4% 423g	3700g per day for Men 19-50 years

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

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

• 1 lb of Boiled and Drained Turnip Greens contains 16.1 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 Turnip Greens:

• 1 pound of Frozen Roasted Potatoes with Salt has 2.2 times more Potassium and 10.3 times more Sodium than Boiled Turnip Greens.
• While 1 lb of Boiled and Drained Turnip Greens contains 9.1 times more Calcium, 1.6 times more Iron and 1.4 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 6.4 times more Energy, 6 times more Carbohydrate and 1.9 times more Protein than Boiled Turnip Greens.
• While 1 lb of Boiled and Drained Turnip Greens contains 1.3 times more Fiber than Frozen Roasted Potatoes with Salt.
• 1 pound of Boiled Turnip Greens provide inadequate amounts of Energy