Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Cooked Spinach Spaghetti

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Spinach Spaghetti	14%	4%	82%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Energy	6.2% 180kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	NA	1.9% 0.32g	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	NA	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	NA	38g per day for Men 19-50 years
Protein	5.6% 3.15g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Vitamin A	NA	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11.2% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.6% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	10.5% 0.14mg	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	4.25% 17μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Spinach Spaghetti	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	NA	32.3% 0.29mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	NA	21% 88mg	420mg per day for Men 19-50 years
Manganese	NA	93% 2.13mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	2.4% 82.2mg	3400mg per day for Men 19-50 years
Selenium	NA	57% 31.3μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	14% 1.53mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Spinach Spaghetti per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Roasted Potatoes with Salt versus 5 oz of Cooked Spinach Spaghetti 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 Cooked Spinach Spaghetti:

• Both Frozen Roasted Potatoes with Salt and Cooked Spinach Spaghetti have similar amounts of vitamins per 5 oz
• Both Frozen Roasted Potatoes with Salt as well as Cooked Spinach Spaghetti have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Cooked Spinach Spaghetti:

• 5 ounces of Frozen Roasted Potatoes with Salt have 7.8 times more Potassium and 21.3 times more Sodium than Cooked Spinach Spaghetti.
• While 5 oz of Cooked Spinach Spaghetti contain 2 times more Calcium and 2.1 times more Iron than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium
• 5 ounces of Cooked Spinach Spaghetti lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cooked Spinach Spaghetti contain 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Spinach Spaghetti offer comparable quantities of Energy and Carbohydrate per five ounces.