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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Romaine Lettuce	24%	13%	63%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Romaine Lettuce	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	NA	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	NA	0.55% 0.093g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	5.02% 6.53g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	3.26% 2.36g	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	2.2% 1.6g	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	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	11% 4.17g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	4.36% 2.44g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Romaine Lettuce	Recommended Dietary Allowance
Vitamin A	NA	96% 865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.3% 0.15mg	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	67.5% 270μg	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	8.8% 7.94mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	170% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Romaine Lettuce	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	NA	10.6% 0.095mg	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	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	NA	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	NA	13.4% 0.31mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	14.4% 490mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	NA	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	3.65% 135g	5.07% 188g	3700g per day for Men 19-50 years

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

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

• 7 oz of Raw Cos Or Romaine Lettuce contain 2.4 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 Romaine Lettuce:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.8 times more Potassium and 37.3 times more Sodium than Romaine Lettuce.
• While 7 oz of Raw Cos Or Romaine Lettuce contain 2.2 times more Calcium, 1.9 times more Iron and 1.4 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 7.5 times more Energy, 7.9 times more Carbohydrate, 1.2 times more Fiber and 1.8 times more Protein than Romaine Lettuce.
• 7 ounces of Romaine Lettuce provide inadequate amounts of Energy