Comparing Nutrients in 7 ounces Boiled Lambsquarters VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters	33%	16%	51%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Lambsquarters	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.63% 9.92g	40% 52g	130g per day for Men 19-50 years
Sugars	1.7% 1.23g	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	11% 4.17g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	86.2% 776μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.46% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	6.95% 27.8μg	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	81.6% 73.4mg	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	24.5% 3.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	817% 981μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	51% 512mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	43.4% 0.39mg	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	17.4% 1.4mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	NA	420mg per day for Men 19-50 years
Manganese	45.3% 1.04mg	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	12.8% 89.3mg	NA	700mg per day for Men 19-50 years
Potassium	17% 572mg	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	3.84% 57.5mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	NA	11mg per day for Men 19-50 years
Water	4.77% 176g	3.65% 135g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled Lambsquarters have 21.8 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 Boiled Lambsquarters vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Lambsquarters have 17.2 times more Calcium, 1.4 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 1.6 times more Potassium and 10.3 times more Sodium than Boiled and Drained Lambsquarters.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Lambsquarters have 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 4 times more Energy and 5.2 times more Carbohydrate than Boiled and Drained Lambsquarters.
• Both Boiled Lambsquarters and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Boiled Lambsquarters provide inadequate amounts of Energy