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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled White Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	48% 1390kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	2.84% 0.91g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	NA	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	193% 251g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	4.7% 3.4g	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	166% 63g	38g per day for Men 19-50 years
Protein	39.6% 22g	174% 97g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled White Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	98% 1.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.75% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	71.5% 0.93mg	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	203% 810μg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled White Beans	Recommended Dietary Allowance
Calcium	15% 150mg	90% 900mg	1000mg per day for Men 19-50 years
Copper	NA	319% 2.87mg	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	463% 37mg	8mg per day for Men 19-50 years
Magnesium	NA	150% 630mg	420mg per day for Men 19-50 years
Manganese	NA	277% 6.36mg	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	161% 1130mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	165% 5610mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	NA	125% 14mg	11mg per day for Men 19-50 years
Water	18.4% 681g	17% 631g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 49.7 times more Sodium than Boiled White Beans.
• While 1 kg of Boiled White Beans contains 6 times more Calcium and 7.4 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled White 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 White Beans contains 2.4 times more Fiber and 4.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled White Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.