Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS Boiled Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	NA	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	6.66% 8.65g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	1.45% 1.05g	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	18.3% 6.95g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	4.04% 2.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	NA	84% 756μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	27.5% 0.36mg	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	58.5% 234μg	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	60.4% 54.4mg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	608% 729μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	27% 272mg	1000mg per day for Men 19-50 years
Copper	NA	55.8% 0.5mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	NA	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	12% 403mg	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	3.84% 57.5mg	1500mg per day for Men 19-50 years
Zinc	NA	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	3.65% 135g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Turnip Greens per 7 oz

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

• 7 oz of Boiled and Drained Turnip Greens contain 16.1 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 Turnip Greens:

• 7 ounces of Frozen Roasted Potatoes with Salt have 2.2 times more Potassium and 10.3 times more Sodium than Boiled Turnip Greens.
• While 7 oz of Boiled and Drained Turnip Greens contain 9.1 times more Calcium, 1.6 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 6.4 times more Energy, 6 times more Carbohydrate and 1.9 times more Protein than Boiled Turnip Greens.
• While 7 oz of Boiled and Drained Turnip Greens contain 1.3 times more Fiber than Frozen Roasted Potatoes with Salt.
• 7 ounces of Boiled Turnip Greens provide inadequate amounts of Energy