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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled White Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	48% 1390kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	201% 262g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	166% 63g	68.4% 26g	38g per day for Men 19-50 years
Protein	174% 97g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled White 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	98% 1.18mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	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	203% 810μg	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	0% 0mg	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	62.7% 9.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	90% 900mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	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	463% 37mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	NA	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	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	161% 1130mg	NA	700mg per day for Men 19-50 years
Potassium	165% 5610mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	NA	11mg per day for Men 19-50 years
Water	17% 631g	18.4% 681g	3700g per day for Men 19-50 years

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

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

• Both Boiled White Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Boiled White 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 White Beans vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled White Beans has 6 times more Calcium, 7.4 times more Iron and 1.2 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 49.7 times more Sodium than Boiled White Beans.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled White Beans has 2.4 times more Fiber and 4.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled White Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one kilogram.