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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Navy Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	46% 1338kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	133% 2.14g	NA	1.6g per day for Men 19-50 years
Omega 6	7.82% 1.33g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	80% 104g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	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	0% 0g	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	% 0.83g	NA	g per day for Men 19-50 years
Sucrose	% 13.2g	NA	g per day for Men 19-50 years
Fiber	160% 60.7g	27% 10.3g	38g per day for Men 19-50 years
Protein	158% 88.6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	256% 3.08mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	361% 1445μg	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	NA	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	58.3% 583mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	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	272% 21.8mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	165% 695mg	NA	420mg per day for Men 19-50 years
Manganese	245% 5.63mg	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	231% 1615mg	NA	700mg per day for Men 19-50 years
Potassium	138% 4703mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	NA	11mg per day for Men 19-50 years
Water	1.3% 48g	7.3% 270g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Navy 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 Navy Beans vs Frozen Roasted Potatoes with Salt:

• Both Raw Navy Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz

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

• 14 ounces of Navy Beans have 9.8 times more Calcium, 11 times more Iron and 2.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 59.6 times more Sodium than Raw Navy Beans.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Navy Beans have 2.7 times more Energy, 2.3 times more Carbohydrate, 5.6 times more Sugars, 5.9 times more Fiber and 10.1 times more Protein than Frozen Roasted Potatoes with Salt.