Comparing Nutrients in 7 ounces Green Kiwifruit VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Green Kiwifruit	7%	7%	86%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Green Kiwifruit	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.17% 121kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	40% 52g	130g per day for Men 19-50 years
Sugars	24.6% 18g	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	12% 8.63g	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	% 8.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.04% 2.26g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Green Kiwifruit	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.47% 0.054mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.23% 0.68mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.13mg	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	12.4% 49.6μg	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	204% 184mg	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	19.3% 2.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.6% 80μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Kiwifruit	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	7.7% 0.62mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.03% 33.7mg	NA	420mg per day for Men 19-50 years
Manganese	8.46% 0.19mg	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	9.64% 67.5mg	NA	700mg per day for Men 19-50 years
Potassium	18.2% 619mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	NA	11mg per day for Men 19-50 years
Water	4.46% 165g	3.65% 135g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Green Kiwifruit 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 Green Kiwifruit vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Green Kiwifruit have 54.5 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 Green Kiwifruit vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Green Kiwifruit have 2.3 times more Calcium and 1.2 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Iron, 1.4 times more Potassium and 99.3 times more Sodium than Raw Green Kiwifruit.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Green Kiwifruit have 13 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.1 times more Energy, 1.8 times more Carbohydrate and 1.9 times more Protein than Raw Green Kiwifruit.
• Both Green Kiwifruit and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per seven ounces.