Comparing Nutrients in 1 pound Boiled Chopped Or Leaf Frozen Spinach with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.3% 154kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.95g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	0% 0g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.8g	91% 119g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	4.3% 3.13g	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	0.56% 0.41g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	32.5% 18g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	304% 2735μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.4% 0.8mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.8% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	NA	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	137% 549μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	11% 9.98mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	107% 16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2044% 2453μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	69.4% 694mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	81% 0.73mg	NA	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	111% 8.9mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	NA	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	NA	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	32.4% 227mg	NA	700mg per day for Men 19-50 years
Potassium	40.3% 1370mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	45.4% 25μg	NA	55μg per day for Men 19-50 years
Sodium	97% 1461mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	NA	11mg per day for Men 19-50 years
Water	11% 403g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Chopped Or Leaf Frozen Spinach with Salt versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 1.3 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 Boiled Chopped Or Leaf Frozen Spinach with Salt vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt has 10.2 times more Calcium, 3.9 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.5 times more Potassium than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium 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 Boiled Chopped Or Leaf Frozen Spinach with Salt has 1.4 times more Fiber and 1.8 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 3.7 times more Energy and 5.4 times more Carbohydrate than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• 1 pound of Boiled Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy