Comparing Nutrients in 1 kilogram Great Northern Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Great Northern Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	117% 3390kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	11.8% 11.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	133% 2.13g	NA	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	480% 624g	201% 262g	130g per day for Men 19-50 years
Sugars	31% 22.6g	9.5% 6.9g	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	532% 202g	68.4% 26g	38g per day for Men 19-50 years
Protein	390% 219g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Great Northern 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	544% 6.53mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.37mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	344% 4.47mg	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	1205% 4820μg	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	59% 53mg	19% 17mg	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	14.7% 2.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	175% 1750mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	930% 8.37mg	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	684% 54.7mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	450% 1890mg	NA	420mg per day for Men 19-50 years
Manganese	619% 14.2mg	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	639% 4470mg	NA	700mg per day for Men 19-50 years
Potassium	408% 13870mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	210% 23mg	NA	11mg per day for Men 19-50 years
Water	2.9% 107g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Great Northern Beans VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Great Northern Beans versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Great Northern Beans vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Great Northern Beans has 3.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Great Northern Beans vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Great Northern Beans has 11.7 times more Calcium, 10.9 times more Iron and 3.1 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 21.3 times more Sodium than Raw Great Northern Beans.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Great Northern Beans has 2.7 times more Energy, 2.4 times more Carbohydrate, 3.3 times more Sugars, 7.8 times more Fiber and 9.8 times more Protein than Frozen Roasted Potatoes with Salt.