Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS Boiled Collards

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Collards	27%	16%	57%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Collards	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.74% 0.72g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	NA	5.8% 0.093g	1.6g per day for Men 19-50 years
Omega 6	NA	0.41% 0.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	4.35% 5.65g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	0.55% 0.4g	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	6.84% 2.6g	10.5% 4g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	4.84% 2.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Collards	Recommended Dietary Allowance
Vitamin A	NA	42.2% 380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	8.15% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.36% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	9.85% 0.13mg	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	4% 16μg	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	1.9% 1.7mg	20.2% 18mg	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	5.87% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	339% 407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Collards	Recommended Dietary Allowance
Calcium	1.5% 15mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	NA	5.67% 0.051mg	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	6.25% 0.5mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	NA	5% 21mg	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	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	3.44% 117mg	3400mg per day for Men 19-50 years
Selenium	NA	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	1% 15mg	1500mg per day for Men 19-50 years
Zinc	NA	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	1.84% 68g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Collards per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Roasted Potatoes with Salt versus 100 g of Boiled Collards to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Roasted Potatoes with Salt vs Boiled Collards:

• 100 g of Boiled and Drained Collards contain 10.7 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Frozen Roasted Potatoes with Salt vs Boiled Collards:

• 100 grams of Frozen Roasted Potatoes with Salt have 3.8 times more Potassium and 19.9 times more Sodium than Boiled Collards.
• While 100 g of Boiled and Drained Collards contain 9.4 times more Calcium, 2.3 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Roasted Potatoes with Salt have 3.8 times more Energy and 4.6 times more Carbohydrate than Boiled Collards.
• While 100 g of Boiled and Drained Collards contain 1.5 times more Fiber than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Collards offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Collards provide inadequate amounts of Energy