Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Boiled Balsam-pear , Leafy Tips

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Balsam-pear , Leafy Tips	34%	4%	62%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Energy	8.7% 252kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	10% 13.3g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	2.85% 2.06g	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	13.6% 5.16g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	12.8% 7.14g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Vitamin A	NA	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	24.3% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	116% 1.5mg	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	NA	43.7% 175μg	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	3.75% 3.37mg	123% 110mg	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	270% 324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Leafy Tips	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	NA	44.3% 0.4mg	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	12.4% 0.99mg	25.3% 2.02mg	8mg per day for Men 19-50 years
Magnesium	NA	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	NA	46.2% 1.06mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	35% 1195mg	3400mg per day for Men 19-50 years
Selenium	NA	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	NA	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.76% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Balsam-pear , Leafy Tips per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Boiled Balsam-pear , Leafy Tips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Roasted Potatoes with Salt vs Boiled Balsam-pear , Leafy Tips:

• 7 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 32.7 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 Roasted Potatoes with Salt vs Boiled Balsam-pear , Leafy Tips:

• 7 ounces of Frozen Roasted Potatoes with Salt have 22.9 times more Sodium than Boiled Balsam-pear , Leafy Tips.
• While 7 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 2.8 times more Calcium, 2 times more Iron, 1.3 times more Potassium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 3.7 times more Energy, 3.9 times more Carbohydrate and 1.4 times more Fiber than Boiled Balsam-pear , Leafy Tips.
• While 7 oz of Boiled and Drained Balsam-pear , Leafy Tips contain 1.6 times more Protein than Frozen Roasted Potatoes with Salt.
• 7 ounces of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Energy