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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	6.6% 8.57g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	5.34% 3.87g	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	2.98% 1.67g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	NA	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	8.43% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	6.26% 0.081mg	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	25.3% 101μg	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	72.8% 65.5mg	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	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	NA	7.28% 0.065mg	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	9.43% 0.75mg	8mg per day for Men 19-50 years
Magnesium	NA	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	NA	7.42% 0.17mg	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	10.2% 71.4mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	NA	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	NA	14% 1.53mg	11mg per day for Men 19-50 years
Water	3.65% 135g	5.04% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Balsam-pear , Pods with Salt 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 , Pods with Salt 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 , Pods with Salt:

• 7 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 19.4 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 Frozen Roasted Potatoes with Salt vs Boiled Balsam-pear , Pods with Salt:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Iron, 1.4 times more Potassium and 1.2 times more Sodium than Boiled Balsam-pear , Pods with Salt.
• While 7 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 6.7 times more Energy, 6.1 times more Carbohydrate, 1.3 times more Fiber and 2.6 times more Protein than Boiled Balsam-pear , Pods with Salt.
• While 7 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 2.8 times more Sugars than Frozen Roasted Potatoes with Salt.
• 7 ounces of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Energy and Protein