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

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Mungo Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	118% 3410kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	624% 10g	NA	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	454% 590g	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	482% 183g	68.4% 26g	38g per day for Men 19-50 years
Protein	450% 252g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Mungo 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	228% 2.73mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.54mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	181% 9.06mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	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	540% 2160μg	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	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

	Mungo Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	138% 1380mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1090% 9.8mg	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	946% 75.7mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	636% 2670mg	NA	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	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	541% 3790mg	NA	700mg per day for Men 19-50 years
Potassium	289% 9830mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	NA	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	305% 33.5mg	NA	11mg per day for Men 19-50 years
Water	2.9% 108g	18.4% 681g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Mungo Beans has 9.2 times more Calcium, 15.1 times more Iron and 2.2 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 7.8 times more Sodium than Raw Mungo Beans.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mungo Beans has 2.7 times more Energy, 2.3 times more Carbohydrate, 7 times more Fiber and 11.4 times more Protein than Frozen Roasted Potatoes with Salt.