Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Cooked Frozen Kale

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Frozen Kale	27%	25%	48%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Energy	8.7% 252kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	NA	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	3.3% 2.4g	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	1.15% 0.83g	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	% 1.07g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	12% 4.56g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	10.4% 5.83g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Vitamin A	NA	32% 290μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.75% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.6% 0.13mg	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	32.2% 129μg	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	39.2% 35.3mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	692% 830μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Frozen Kale	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	NA	14.8% 0.13mg	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	21% 1.67mg	8mg per day for Men 19-50 years
Magnesium	NA	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	NA	46.8% 1.08mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	8.4% 286mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	NA	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Cooked Frozen Kale per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt versus 7 oz of Cooked Frozen Kale 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 Cooked Frozen Kale:

• 7 oz of Boiled and Drained Frozen Kale contain 10.5 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 Cooked Frozen Kale:

• 7 ounces of Frozen Roasted Potatoes with Salt have 3.1 times more Potassium and 18.6 times more Sodium than Cooked Frozen Kale.
• While 7 oz of Boiled and Drained Frozen Kale contain 10 times more Calcium, 1.7 times more Iron 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 3.5 times more Energy and 4.9 times more Carbohydrate than Cooked Frozen Kale.
• While 7 oz of Boiled and Drained Frozen Kale contain 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Cooked Frozen Kale offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Cooked Frozen Kale provide inadequate amounts of Energy