Comparing Nutrients in 7 ounces Frozen Kale VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Kale	31%	12%	57%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Frozen Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.45% 9.7g	40% 52g	130g per day for Men 19-50 years
Sugars	2.33% 1.7g	1.9% 1.37g	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	10.4% 3.97g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	45.4% 409μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.66% 1.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.06% 0.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	NA	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	8.43% 33.7μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	86.7% 78mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.54% 1.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	552% 662μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Kale	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	10% 0.091mg	NA	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	23% 1.85mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	NA	420mg per day for Men 19-50 years
Manganese	38.2% 0.88mg	NA	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	8.22% 57.5mg	NA	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	NA	11mg per day for Men 19-50 years
Water	4.9% 181g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Kale VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Kale versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Kale vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Frozen Kale have 23.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Frozen Kale vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Frozen Kale have 9.1 times more Calcium, 1.9 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium and 19.9 times more Sodium than Frozen Kale, Unprepared.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Frozen Roasted Potatoes with Salt contain 4.5 times more Energy, 5.4 times more Carbohydrate and 1.3 times more Fiber than Frozen Kale, Unprepared.
• Both Frozen Kale and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Kale provide inadequate amounts of Energy