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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	NA	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	NA	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	34.6% 45g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	10.8% 7.8g	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	34.2% 13g	38g per day for Men 19-50 years
Protein	39.6% 22g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	NA	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	28.5% 0.37mg	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	80% 320μg	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	53.3% 48mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	324% 389μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	15% 150mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	NA	42.2% 0.38mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	NA	31% 130mg	420mg per day for Men 19-50 years
Manganese	NA	87% 2mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	NA	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	18.4% 681g	25.2% 933g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Roasted Potatoes with Salt versus 1 kg of Canned Yellow Snap 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 Yellow Snap Beans:

• 1 kg of Drained Canned Yellow Snap Beans without salt contains 2.8 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 Yellow Snap Beans:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 4.1 times more Potassium and 149 times more Sodium than Canned Yellow Snap Beans.
• While 1 kg of Drained Canned Yellow Snap Beans without salt contains 1.7 times more Calcium, 1.8 times more Iron and 1.4 times more Water 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 6.4 times more Energy, 5.8 times more Carbohydrate, 2 times more Fiber and 1.9 times more Protein than Canned Yellow Snap Beans.
• 1 kilogram of Canned Yellow Snap Beans provide inadequate amounts of Energy