Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS Mustard Spinach

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Mustard Spinach	32%	10%	58%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Mustard Spinach	Recommended Dietary Allowance
Energy	4.38% 127kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	NA	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	NA	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	3% 3.9g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	NA	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	7.37% 2.8g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	3.93% 2.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Mustard Spinach	Recommended Dietary Allowance
Vitamin A	NA	55% 495μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	7.15% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.56% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.8% 0.15mg	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	39.8% 159μg	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	144% 130mg	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	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

	Frozen Roasted Potatoes with Salt	Mustard Spinach	Recommended Dietary Allowance
Calcium	1.5% 15mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	NA	8.33% 0.075mg	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	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	NA	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	NA	17.7% 0.41mg	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% 28mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	NA	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	1.4% 21mg	1500mg per day for Men 19-50 years
Zinc	NA	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	1.84% 68g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Mustard Spinach per 100 g

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

• 100 g of Raw Mustard Spinach contain 76.5 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 Mustard Spinach:

• 100 grams of Frozen Roasted Potatoes with Salt have 14.2 times more Sodium than Mustard Spinach.
• While 100 g of Raw Mustard Spinach contain 14 times more Calcium, 3 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Mustard Spinach contain similar levels of Potassium per 100 grams.
• 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 5.8 times more Energy and 6.7 times more Carbohydrate than Mustard Spinach.
• Both Frozen Roasted Potatoes with Salt and Mustard Spinach offer comparable quantities of Fiber and Protein per 100 grams.
• 100 grams of Mustard Spinach provide inadequate amounts of Energy