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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	2.25% 0.72g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	31.5% 41g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	NA	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	NA	38g per day for Men 19-50 years
Protein	39.6% 22g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	308% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	183% 29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	73.6% 3.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	65.4% 0.85mg	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	148% 590μg	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	430% 387mg	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	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

	Frozen Roasted Potatoes with Salt	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	15% 150mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	NA	177% 1.6mg	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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	NA	50% 210mg	420mg per day for Men 19-50 years
Manganese	NA	79% 1.82mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	55% 1870mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	NA	36.4% 4mg	11mg per day for Men 19-50 years
Water	18.4% 681g	24.5% 907g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Sprouted Kidney 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 Sprouted Kidney Beans:

• 1 kg of Raw Sprouted Kidney Beans contains 22.8 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 Sprouted Kidney Beans:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 2.4 times more Potassium and 49.7 times more Sodium than Sprouted Kidney Beans.
• While 1 kg of Raw Sprouted Kidney Beans contains 1.6 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Raw Sprouted Kidney Beans lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 4.4 times more Energy and 6.4 times more Carbohydrate than Sprouted Kidney Beans.
• While 1 kg of Raw Sprouted Kidney Beans contains 1.9 times more Protein than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Sprouted Kidney Beans provide inadequate amounts of Energy