Comparing Nutrients in 14 ounces Frozen Roasted Potatoes with Salt VS Boiled Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Hyacinth-Young beans	23%	5%	72%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Energy	17.4% 504kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	NA	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	NA	0.047% 0.008g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	28% 36.5g	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	NA	38g per day for Men 19-50 years
Protein	15.7% 8.8g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	NA	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.02% 0.091mg	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	46.6% 187μg	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	22.5% 20.2mg	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	Boiled Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	NA	21% 0.19mg	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	37.7% 3mg	8mg per day for Men 19-50 years
Magnesium	NA	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	36.2% 0.83mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	30.6% 1040mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	NA	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	7.3% 270g	9.32% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Hyacinth-Young beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of Boiled Hyacinth-Young beans 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 Boiled Hyacinth-Young beans:

• 14 oz of Boiled and Drained Hyacinth-Young beans contain 3 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 Boiled Hyacinth-Young beans:

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.7 times more Potassium and 149 times more Sodium than Boiled Hyacinth-Young beans.
• While 14 oz of Boiled and Drained Hyacinth-Young beans contain 2.7 times more Calcium, 1.5 times more Iron and 1.3 times more Water 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 2.5 times more Energy and 2.8 times more Carbohydrate than Boiled Hyacinth-Young beans.
• While 14 oz of Boiled and Drained Hyacinth-Young beans contain 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• 14 ounces of Boiled Hyacinth-Young beans provide inadequate amounts of Energy