Comparing Nutrients in 14 ounces Boiled Cranberry Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Cranberry Beans	27%	3%	70%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Cranberry Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	18.6% 540kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	1.48% 0.47g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	22.6% 0.36g	NA	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.7% 97g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	3.78% 2.74g	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	90% 34g	27% 10.3g	38g per day for Men 19-50 years
Protein	66% 37g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Cranberry Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.7% 0.32mg	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	205% 822μg	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	0% 0mg	7.5% 6.75mg	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	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

	Boiled Cranberry Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	20% 198mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	104% 8.3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	NA	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	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	76.5% 536mg	NA	700mg per day for Men 19-50 years
Potassium	45% 1536mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	41% 4.52mg	NA	11mg per day for Men 19-50 years
Water	6.93% 257g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Cranberry Beans VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Cranberry Beans versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Cranberry Beans vs Frozen Roasted Potatoes with Salt:

• Both Boiled Cranberry Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Boiled Cranberry Beans as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Boiled Cranberry Beans vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Boiled Cranberry Beans have 3.3 times more Calcium and 4.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 298 times more Sodium than Boiled Cranberry Beans.
• Both Boiled Cranberry Beans and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Cranberry Beans have 3.3 times more Fiber and 4.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Cranberry Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 14 ounces.