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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Mung Beans	32%	3%	65%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Sprouted Mung Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	7.24% 210kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.2% 42g	201% 262g	130g per day for Men 19-50 years
Sugars	39% 28.4g	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	21% 8g	68.4% 26g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Mung Beans	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	41.7% 0.5mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.17mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	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	72.5% 290μg	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	127% 114mg	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	4.67% 0.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	189% 227μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Mung Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	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	81.3% 6.5mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	NA	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	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	40% 280mg	NA	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	NA	11mg per day for Men 19-50 years
Water	25.2% 934g	18.4% 681g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Boiled Sprouted Mung Beans has 6.7 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 Boiled Sprouted Mung Beans vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Sprouted Mung Beans has 1.3 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 4.5 times more Potassium and 29.8 times more Sodium than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Sprouted Mung Beans has 4.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 6 times more Energy, 6.2 times more Carbohydrate and 3.3 times more Fiber than Boiled and Drained Sprouted Mung Beans.
• Both Boiled Sprouted Mung Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Sprouted Mung Beans provide inadequate amounts of Energy