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

Macros Ratio

	Protein	Fat	Carbs
Boiled Spinach	41%	8%	51%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Spinach	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	0.79% 23kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.27% 0.26g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	5.75% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.9% 3.75g	20% 26g	130g per day for Men 19-50 years
Sugars	0.59% 0.43g	0.95% 0.69g	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	6.3% 2.4g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	5.3% 2.97g	3.96% 2.22g	56g per day for Men 19-50 years

Vitamins

	Boiled Spinach	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	58.2% 524μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.06% 0.49mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.9% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	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	36.5% 146μg	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	11% 9.8mg	1.9% 1.7mg	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	14% 2.08mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	411% 494μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spinach	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	13.6% 136mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.95% 37.8μg	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	44.6% 3.57mg	6.25% 0.5mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	NA	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	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	8% 56mg	NA	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	13.2% 450mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	NA	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	20% 298mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	NA	11mg per day for Men 19-50 years
Water	2.47% 91g	1.84% 68g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Boiled Spinach have 5.8 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 Boiled Spinach vs Frozen Roasted Potatoes with Salt:

• 100 grams of Boiled Spinach have 9.1 times more Calcium, 7.1 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 4.3 times more Sodium than Boiled and Drained Spinach.
• Both Boiled Spinach and Frozen Roasted Potatoes with Salt 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 Boiled Spinach have 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• While 100 g of Frozen Roasted Potatoes with Salt contain 5.5 times more Energy and 7 times more Carbohydrate than Boiled and Drained Spinach.
• Both Boiled Spinach and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per 100 grams.
• 100 grams of Boiled Spinach provide inadequate amounts of Energy