Comparing Nutrients in 1 kilogram Boiled Navy Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Navy Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	48.3% 1400kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	NA	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	201% 262g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.7g	NA	g per day for Men 19-50 years
Fiber	276% 105g	68.4% 26g	38g per day for Men 19-50 years
Protein	147% 82.3g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	198% 2.37mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.2% 2.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	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	350% 1400μg	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	10% 9mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	69% 690mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	295% 23.6mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	NA	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	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	206% 1440mg	NA	700mg per day for Men 19-50 years
Potassium	114% 3890mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	NA	11mg per day for Men 19-50 years
Water	17.2% 638g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Navy 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 Boiled Navy Beans vs Frozen Roasted Potatoes with Salt:

• Both Boiled Navy Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Boiled Navy Beans as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled Navy Beans vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Navy Beans has 4.6 times more Calcium and 4.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains more Sodium than Boiled Navy Beans.
• Both Boiled Navy Beans and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Navy Beans has 4 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Navy Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one kilogram.