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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Leeks	9%	5%	86%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Leeks	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	NA	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	NA	0.26% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	5.86% 7.62g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	2.9% 2.1g	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	2.63% 1g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	1.45% 0.81g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Leeks	Recommended Dietary Allowance
Vitamin A	NA	4.56% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	2.17% 0.026mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.44% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.7% 0.11mg	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	6% 24μg	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	4.67% 4.2mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Leeks	Recommended Dietary Allowance
Calcium	1.5% 15mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	NA	6.9% 0.062mg	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	13.8% 1.1mg	8mg per day for Men 19-50 years
Magnesium	NA	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	NA	10.7% 0.25mg	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	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	2.56% 87mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	0.55% 0.06mg	11mg per day for Men 19-50 years
Water	1.84% 68g	2.45% 91g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Frozen Roasted Potatoes with Salt versus 100 g of Boiled Leeks 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 Leeks:

• 100 g of Boiled and Drained Leeks contain 2.5 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 Leeks:

• 100 grams of Frozen Roasted Potatoes with Salt have 5.2 times more Potassium and 29.8 times more Sodium than Boiled Leeks.
• While 100 g of Boiled and Drained Leeks contain 2 times more Calcium, 2.2 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 4.1 times more Energy, 3.4 times more Carbohydrate, 2.6 times more Fiber and 2.7 times more Protein than Boiled Leeks.
• While 100 g of Boiled and Drained Leeks contain 3.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• 100 grams of Boiled Leeks provide inadequate amounts of Energy and Protein