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

Macros Ratio

	Protein	Fat	Carbs
Cooked Spinach Spaghetti	14%	4%	82%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Spinach Spaghetti	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	8.9% 258kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	2.65% 0.45g	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	40% 52g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.37g	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	NA	13.6% 5.16g	38g per day for Men 19-50 years
Protein	16.2% 9.1g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Spinach Spaghetti	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	NA	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	5.95% 24μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Cooked Spinach Spaghetti	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	NA	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	25.8% 2.06mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	NA	420mg per day for Men 19-50 years
Manganese	130% 3mg	NA	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	30.6% 214mg	NA	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	79.7% 44μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	19.5% 2.14mg	NA	11mg per day for Men 19-50 years
Water	3.65% 135g	3.65% 135g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Spinach Spaghetti vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Cooked Spinach Spaghetti.

Comparing minerals per 7 ounces for Cooked Spinach Spaghetti vs Frozen Roasted Potatoes with Salt:

• Cooked Spinach Spaghetti has 2 times more Calcium and 2.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 7.8 times more Potassium and 21.3 times more Sodium than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Frozen Roasted Potatoes with Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Spinach Spaghetti has 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 2.9 times more Fat than Cooked Spinach Spaghetti.
• Both Cooked Spinach Spaghetti and Frozen Roasted Potatoes with Salt have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Cooked Spinach Spaghetti as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.