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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Common Cowpeas	26%	4%	70%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Common Cowpeas	Recommended Dietary Allowance
Energy	8.7% 252kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	31.7% 41g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	9.03% 6.55g	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	34% 13g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	27.4% 15.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Common Cowpeas	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6.14% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	15.3% 0.2mg	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	103% 413μg	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	0.88% 0.79mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Common Cowpeas	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	NA	59% 0.53mg	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	62.3% 5mg	8mg per day for Men 19-50 years
Magnesium	NA	25% 105mg	420mg per day for Men 19-50 years
Manganese	NA	41% 0.94mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	NA	23.3% 2.56mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.76% 139g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Boiled Common Cowpeas 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 Common Cowpeas:

• Both Frozen Roasted Potatoes with Salt and Boiled Common Cowpeas have similar amounts of vitamins per 7 oz
• Both Frozen Roasted Potatoes with Salt as well as Boiled Common Cowpeas have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs Boiled Common Cowpeas:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.6 times more Potassium and 74.5 times more Sodium than Boiled Common Cowpeas.
• While 7 oz of Boiled Common Cowpeas contain 1.6 times more Calcium and 5 times more Iron 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 1.3 times more Carbohydrate than Boiled Common Cowpeas.
• While 7 oz of Boiled Common Cowpeas contain 4.8 times more Sugars, 2.5 times more Fiber and 3.5 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Common Cowpeas offer comparable quantities of Energy per seven ounces.