Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Young Broadbeans	Recommended Dietary Allowance
Energy	17.4% 504kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	NA	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	NA	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	35.7% 46.4g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	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	27% 10.3g	44% 16.7g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	NA	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	56.2% 0.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.83% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	11.6% 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	95% 381μg	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	7.5% 6.75mg	146% 131mg	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	Young Broadbeans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	NA	32.6% 0.29mg	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	25% 2mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	NA	36% 151mg	420mg per day for Men 19-50 years
Manganese	NA	55.2% 1.27mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	13.2% 198mg	1500mg per day for Men 19-50 years
Zinc	NA	21% 2.3mg	11mg per day for Men 19-50 years
Water	7.3% 270g	8.7% 321g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Young Broadbeans per 14 oz

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

Lets compare vitamin content per 14 ounces of Frozen Roasted Potatoes with Salt vs Young Broadbeans:

• 14 oz of Raw Young Broadbeans contain 19.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Frozen Roasted Potatoes with Salt vs Young Broadbeans:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.8 times more Potassium and 6 times more Sodium than Young Broadbeans.
• While 14 oz of Raw Young Broadbeans contain 1.5 times more Calcium and 3.8 times more Iron than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.8 times more Energy and 2.2 times more Carbohydrate than Young Broadbeans.
• While 14 oz of Raw Young Broadbeans contain 1.6 times more Fiber and 2.5 times more Protein than Frozen Roasted Potatoes with Salt.