Comparing Nutrients in 1 kilogram Cooked Frozen Beans,Young Pinto with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Beans,Young Pinto with Salt	23%	3%	74%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Cooked Frozen Beans,Young Pinto with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	56% 1620kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	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	5.82% 0.99g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	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	142% 54g	68.4% 26g	38g per day for Men 19-50 years
Protein	166% 93g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Beans,Young Pinto with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.74mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.6% 2.58mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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	85% 340μg	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	7.78% 7mg	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	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

	Cooked Frozen Beans,Young Pinto with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	52% 520mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	339% 27mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	NA	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	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	143% 1000mg	NA	700mg per day for Men 19-50 years
Potassium	190% 6460mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	NA	55μg per day for Men 19-50 years
Sodium	213% 3190mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	NA	11mg per day for Men 19-50 years
Water	15.7% 580g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Beans,Young Pinto with Salt VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Beans,Young Pinto with Salt 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 Cooked Frozen Beans,Young Pinto with Salt vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 1 kilogram for Cooked Frozen Beans,Young Pinto with Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Cooked Frozen Beans,Young Pinto with Salt has 3.5 times more Calcium, 5.4 times more Iron and 1.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Cooked Frozen Beans,Young Pinto with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium 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 Cooked Frozen Beans,Young Pinto with Salt has 1.3 times more Energy, 2.1 times more Fiber and 4.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Cooked Frozen Beans,Young Pinto with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per one kilogram.