Comparing Nutrients in 5 ounces Boiled New Zealand Spinach VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled New Zealand Spinach	34%	10%	56%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled New Zealand Spinach	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	0.59% 17kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	4.96% 0.079g	NA	1.6g per day for Men 19-50 years
Omega 6	0.092% 0.016g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.32% 3g	28.5% 37g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	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	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	5.22% 2g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.3% 1.84g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Boiled New Zealand Spinach	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	2.83% 11.3μg	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	25% 22.7mg	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	11.6% 1.74mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	345% 414μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled New Zealand Spinach	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	11.7% 0.94mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	NA	420mg per day for Men 19-50 years
Manganese	32.4% 0.75mg	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	4.45% 31mg	NA	700mg per day for Men 19-50 years
Potassium	4.25% 145mg	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	10% 152mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	NA	11mg per day for Men 19-50 years
Water	3.63% 134g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled New Zealand Spinach VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled New Zealand Spinach 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 New Zealand Spinach vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Boiled New Zealand Spinach have 9.4 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 New Zealand Spinach vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Boiled New Zealand Spinach have 3.2 times more Calcium, 1.3 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 4.4 times more Potassium and 2.8 times more Sodium than Boiled and Drained New Zealand Spinach.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Roasted Potatoes with Salt contain 10.6 times more Energy, 12.3 times more Carbohydrate, 1.9 times more Fiber and 1.7 times more Protein than Boiled and Drained New Zealand Spinach.
• 5 ounces of Boiled New Zealand Spinach provide inadequate amounts of Energy and Carbohydrate