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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	58.6% 1700kcal	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	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	NA	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	NA	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	250% 325g	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	150% 57g	38g per day for Men 19-50 years
Protein	39.6% 22g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	165% 2.15mg	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	125% 500μg	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	11% 10mg	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	Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	15% 150mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	NA	109% 0.98mg	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	375% 30mg	8mg per day for Men 19-50 years
Magnesium	NA	143% 600mg	420mg per day for Men 19-50 years
Manganese	NA	237% 5.46mg	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	167% 1170mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	222% 7560mg	3400mg per day for Men 19-50 years
Selenium	NA	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	61.3% 920mg	1500mg per day for Men 19-50 years
Zinc	NA	70% 7.7mg	11mg per day for Men 19-50 years
Water	18.4% 681g	15% 558g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 3.2 times more Sodium than Frozen Young Pinto Beans.
• While 1 kg of Unprepared Frozen Young Pinto Beans contains 3.9 times more Calcium, 6 times more Iron and 1.7 times more Potassium 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 kg of Unprepared Frozen Young Pinto Beans contains 1.3 times more Energy, 2.2 times more Fiber and 4.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Frozen Young Pinto Beans offer comparable quantities of Carbohydrate per one kilogram.