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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Baked Beans	18%	3%	79%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Baked Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	4.12% 4g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	NA	48.8% 0.78g	1.6g per day for Men 19-50 years
Omega 6	NA	5.47% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	158% 205g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	107% 77.8g	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	68.4% 26g	145% 55g	38g per day for Men 19-50 years
Protein	39.6% 22g	85.7% 48g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Baked Beans	Recommended Dietary Allowance
Vitamin A	NA	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	100% 1.3mg	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	NA	60% 240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	34.4% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.67% 8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Baked Beans	Recommended Dietary Allowance
Calcium	15% 150mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	NA	229% 2.06mg	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	62.5% 5mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	NA	76% 320mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	149% 1040mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	87% 2960mg	3400mg per day for Men 19-50 years
Selenium	NA	82% 45μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	127% 14mg	11mg per day for Men 19-50 years
Water	18.4% 681g	19.6% 726g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Canned Baked Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Roasted Potatoes with Salt vs Canned Baked Beans:

• 1 kg of Canned Baked Beans no Salt contains 1.8 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 Frozen Roasted Potatoes with Salt vs Canned Baked Beans:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.7 times more Iron, 1.5 times more Potassium and 298 times more Sodium than Canned Baked Beans.
• While 1 kg of Canned Baked Beans no Salt contains 3.3 times more Calcium than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.2 times more Energy and 1.3 times more Carbohydrate than Canned Baked Beans.
• While 1 kg of Canned Baked Beans no Salt contains 11.3 times more Sugars, 2.1 times more Fiber and 2.2 times more Protein than Frozen Roasted Potatoes with Salt.