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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Navy Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	48.3% 1400kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	NA	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	NA	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	200% 261g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	5.1% 3.7g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.7g	g per day for Men 19-50 years
Fiber	68.4% 26g	276% 105g	38g per day for Men 19-50 years
Protein	39.6% 22g	147% 82.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	106% 1.38mg	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	350% 1400μg	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	10% 9mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	15% 150mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	NA	233% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	NA	126% 530mg	420mg per day for Men 19-50 years
Manganese	NA	229% 5.27mg	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	206% 1440mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	NA	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	94% 10.3mg	11mg per day for Men 19-50 years
Water	18.4% 681g	17.2% 638g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has more Sodium than Boiled Navy Beans.
• While 1 kg of Boiled Navy Beans contains 4.6 times more Calcium and 4.7 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Navy Beans contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Navy Beans contains 4 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Navy Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.