Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Arugula

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Arugula	33%	19%	48%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Arugula	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.22% 35.4kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	NA	1.1% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	3.98% 5.17g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	4% 2.9g	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	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	9.7% 3.7g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	6.53% 3.66g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Arugula	Recommended Dietary Allowance
Vitamin A	NA	18.7% 169μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.2% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.38% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.4% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.96% 0.1mg	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	34.4% 137μg	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	2.68% 2.4mg	23.6% 21.3mg	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	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	128% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Arugula	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	NA	12% 0.11mg	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	8.86% 0.71mg	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	NA	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	NA	19.8% 0.46mg	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	10.5% 73.7mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	15.4% 523mg	3400mg per day for Men 19-50 years
Selenium	NA	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	NA	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.5% 130g	3700g per day for Men 19-50 years

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

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

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

• 5 oz of Raw Arugula contain 8.8 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 Frozen Roasted Potatoes with Salt vs Arugula:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.2 times more Potassium and 11 times more Sodium than Arugula.
• While 5 oz of Raw Arugula contain 10.7 times more Calcium, 2.9 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 5.1 times more Energy, 7.2 times more Carbohydrate and 1.6 times more Fiber than Arugula.
• While 5 oz of Raw Arugula contain 3 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Arugula offer comparable quantities of Protein per five ounces.
• 5 ounces of Arugula provide inadequate amounts of Energy