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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Pokeberry Shoots	37%	14%	49%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Energy	6.2% 180kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.24g	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	3.4% 4.4g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	3.13% 2.27g	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	5.6% 2.13g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Vitamin A	NA	68.5% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	9.75% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.1% 0.055mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	12% 0.16mg	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	3.2% 12.8μg	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	129% 116mg	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	8.03% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	128% 153μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Pokeberry Shoots	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	NA	20% 0.18mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	NA	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	20.7% 0.48mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	7.67% 261mg	3400mg per day for Men 19-50 years
Selenium	NA	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	NA	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.56% 132g	3700g per day for Men 19-50 years

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

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

• 5 oz of Boiled and Drained Pokeberry Shoots contain 48.2 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 Pokeberry Shoots:

• 5 ounces of Frozen Roasted Potatoes with Salt have 2.4 times more Potassium and 16.6 times more Sodium than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 3.5 times more Calcium, 2.4 times more Iron 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 6.4 times more Energy, 8.4 times more Carbohydrate and 1.7 times more Fiber than Boiled Pokeberry Shoots.
• While 5 oz of Boiled and Drained Pokeberry Shoots contain 2.3 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Pokeberry Shoots offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Pokeberry Shoots provide inadequate amounts of Energy