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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Spinach	39%	12%	49%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Spinach	Recommended Dietary Allowance
Energy	6.2% 180kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	NA	12.2% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	0.22% 0.037g	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	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	0.82% 0.6g	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	0.29% 0.21g	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	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.099g	g per day for Men 19-50 years
Fiber	9.7% 3.7g	8.2% 3.1g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Spinach	Recommended Dietary Allowance
Vitamin A	NA	74% 665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.2% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.4% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	20% 6.02μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	68.7% 275μg	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	44.3% 40mg	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	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	570% 684μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Spinach	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	NA	20.5% 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	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	NA	26.7% 112mg	420mg per day for Men 19-50 years
Manganese	NA	55.3% 1.27mg	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	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	23.3% 791mg	3400mg per day for Men 19-50 years
Selenium	NA	2.58% 1.4μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	7.47% 112mg	1500mg per day for Men 19-50 years
Zinc	NA	6.83% 0.75mg	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 Spinach per 5 oz

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

• 5 oz of Raw Spinach contain 16.5 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 Spinach:

• 5 ounces of Frozen Roasted Potatoes with Salt have 3.8 times more Sodium than Spinach.
• While 5 oz of Raw Spinach contain 6.6 times more Calcium, 5.4 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Spinach contain similar levels of Potassium per five ounces.
• 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 5.5 times more Energy and 7.2 times more Carbohydrate than Spinach.
• While 5 oz of Raw Spinach contain 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Spinach offer comparable quantities of Fiber per five ounces.
• 5 ounces of Spinach provide inadequate amounts of Energy