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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Pink Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	51.4% 1490kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	3.94% 1.26g	32g per day for Men 19-50 years
Omega 3	NA	60% 0.96g	1.6g per day for Men 19-50 years
Omega 6	NA	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	215% 279g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	4.97% 3.6g	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	139% 53g	38g per day for Men 19-50 years
Protein	39.6% 22g	162% 91g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Pink Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	214% 2.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	35.6% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	135% 1.75mg	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	420% 1680μg	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	0% 0mg	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	65.3% 9.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	15% 150mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	NA	301% 2.7mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	NA	155% 650mg	420mg per day for Men 19-50 years
Manganese	NA	238% 5.5mg	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	236% 1650mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	149% 5080mg	3400mg per day for Men 19-50 years
Selenium	NA	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	18.4% 681g	16.5% 612g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 149 times more Sodium than Boiled Pink Beans.
• While 1 kg of Boiled Pink Beans contains 3.5 times more Calcium and 4.6 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Pink 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 Pink Beans contains 2 times more Fiber and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Pink Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.