Comparing Nutrients in 7 ounces Boiled Chopped Or Leaf Frozen Spinach with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Chopped Or Leaf Frozen Spinach with Salt	37%	18%	45%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0% 0g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.33% 9.53g	40% 52g	130g per day for Men 19-50 years
Sugars	1.4% 1g	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	0.25% 0.18g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.42g	NA	g per day for Men 19-50 years
Fiber	19.3% 7.34g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	14.2% 7.96g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	133% 1197μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.98% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	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	60% 240μg	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	4.85% 4.37mg	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	47% 7.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	894% 1073μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Chopped Or Leaf Frozen Spinach with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	30.4% 304mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	35.5% 0.32mg	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	48.6% 3.9mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	NA	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	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	14% 99mg	NA	700mg per day for Men 19-50 years
Potassium	17.6% 599mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	42.6% 639mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	NA	11mg per day for Men 19-50 years
Water	4.77% 176g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Chopped Or Leaf Frozen Spinach with Salt VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Chopped Or Leaf Frozen Spinach with Salt versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 1.3 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 Boiled Chopped Or Leaf Frozen Spinach with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 10.2 times more Calcium, 3.9 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.5 times more Potassium than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• Both Boiled Chopped Or Leaf Frozen Spinach with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt have 1.4 times more Fiber and 1.8 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 3.7 times more Energy and 5.4 times more Carbohydrate than Boiled and Drained Chopped Or Leaf Frozen Spinach with Salt.
• 7 ounces of Boiled Chopped Or Leaf Frozen Spinach with Salt provide inadequate amounts of Energy