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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Okra	27%	7%	66%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Okra	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.38% 0.064g	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	4.9% 6.4g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	4.7% 3.4g	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	9.7% 3.7g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	4.73% 2.65g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Okra	Recommended Dietary Allowance
Vitamin A	NA	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	15.6% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.7% 1.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	20.4% 0.27mg	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	16.3% 65.2μg	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	25.7% 23mg	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	2.55% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	47.2% 56.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Okra	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	NA	13.4% 0.12mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	NA	12% 51mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	NA	5.54% 0.61mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.55% 131g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Boiled Okra 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 Boiled Okra:

• 5 oz of Boiled and Drained Okra contain 9.6 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 Boiled Okra:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.8 times more Iron, 3.3 times more Potassium and 49.7 times more Sodium than Boiled Okra.
• While 5 oz of Boiled and Drained Okra contain 5.1 times more Calcium and 1.4 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 5.8 times more Energy and 5.8 times more Carbohydrate than Boiled Okra.
• While 5 oz of Boiled and Drained Okra contain 3.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Okra offer comparable quantities of Fiber and Protein per five ounces.
• 5 ounces of Boiled Okra provide inadequate amounts of Energy