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

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Green Leaf Lettuce	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.4% 5.7g	40% 52g	130g per day for Men 19-50 years
Sugars	2.14% 1.55g	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	1.18% 0.85g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.8% 2.58g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	81.6% 734μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.65% 0.74mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.3% 0.27mg	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	19% 75.4μg	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	20.3% 18.3mg	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	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	209% 251μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	6.4% 0.058mg	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	21.3% 1.7mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	NA	420mg per day for Men 19-50 years
Manganese	21.6% 0.5mg	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	11.3% 385mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	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	5.1% 188g	3.65% 135g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Green Leaf Lettuce have 5.4 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 Leaf Lettuce vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Green Leaf Lettuce have 2.4 times more Calcium, 1.7 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 2.3 times more Potassium and 10.6 times more Sodium than Raw Green Leaf Lettuce.
• 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 8.5 times more Energy, 9.1 times more Carbohydrate, 2 times more Fiber and 1.6 times more Protein than Raw Green Leaf Lettuce.
• 7 ounces of Green Leaf Lettuce provide inadequate amounts of Energy