Comparing Nutrients in 5 ounces Boiled Kale VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kale	27%	25%	48%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.76% 51kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.78% 7.5g	28.5% 37g	130g per day for Men 19-50 years
Sugars	2.37% 1.7g	1.35% 0.98g	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	0.82% 0.6g	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 0.35g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	23% 207μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.05% 0.65mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	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	23% 92μg	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	28% 25.2mg	2.68% 2.4mg	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	15.2% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	494% 593μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	21.3% 213mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	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	15% 1.2mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	NA	420mg per day for Men 19-50 years
Manganese	33.4% 0.77mg	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	8.5% 59.5mg	NA	700mg per day for Men 19-50 years
Potassium	6% 204mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	3.48% 0.38mg	NA	11mg per day for Men 19-50 years
Water	3.44% 127g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kale VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kale versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Kale vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Boiled Kale have 10.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Boiled Kale vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Boiled Kale have 10 times more Calcium, 1.7 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.1 times more Potassium and 18.6 times more Sodium than Boiled and Drained Kale.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kale have 1.5 times more Fiber and 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.5 times more Energy and 4.9 times more Carbohydrate than Boiled and Drained Kale.
• 5 ounces of Boiled Kale provide inadequate amounts of Energy