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

Macros Ratio

	Protein	Fat	Carbs
Boiled Broadbeans	27%	3%	70%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Broadbeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	38% 1100kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	4.12% 4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	2.06% 0.66g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 197g	201% 262g	130g per day for Men 19-50 years
Sugars	25% 18g	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	136% 76g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Broadbeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.5% 0.89mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.4% 1.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.4% 0.72mg	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	260% 1040μg	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	3.33% 3mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	24% 29μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broadbeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	36% 360mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	188% 15mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	102% 430mg	NA	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	179% 1250mg	NA	700mg per day for Men 19-50 years
Potassium	79% 2680mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	NA	11mg per day for Men 19-50 years
Water	19.3% 715g	18.4% 681g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Boiled Broadbeans has 2.4 times more Calcium and 3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.7 times more Potassium and 59.6 times more Sodium than Boiled Broadbeans .
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broadbeans has 2.6 times more Sugars, 2.1 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Carbohydrate than Boiled Broadbeans .
• Both Boiled Broadbeans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per one kilogram.