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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Cooked Malabar Spinach	40%	24%	36%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Cooked Malabar Spinach	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.6% 1.55g	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	4.14% 5.38g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	NA	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	11% 4.17g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Cooked Malabar Spinach	Recommended Dietary Allowance
Vitamin A	NA	12.8% 115μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	9.76% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.36% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13% 0.17mg	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	56.6% 226μg	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	13% 11.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Cooked Malabar Spinach	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	NA	24.5% 0.22mg	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	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	NA	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	NA	22% 0.51mg	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	15% 508mg	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	7.28% 109mg	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	4.96% 184g	3700g per day for Men 19-50 years

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

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

• 7 oz of Cooked Malabar Spinach contain 3.5 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 Malabar Spinach:

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.8 times more Potassium and 5.4 times more Sodium than Cooked Malabar Spinach.
• While 7 oz of Cooked Malabar Spinach contain 8.3 times more Calcium, 3 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 5.5 times more Energy, 9.6 times more Carbohydrate and 1.2 times more Fiber than Cooked Malabar Spinach.
• While 7 oz of Cooked Malabar Spinach contain 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• 7 ounces of Cooked Malabar Spinach provide inadequate amounts of Energy