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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Hyacinth Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	119% 3440kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	17.4% 17g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	9% 2.88g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	42% 7.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	467% 607g	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	674% 256g	38g per day for Men 19-50 years
Protein	39.6% 22g	427% 239g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	942% 11.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	101% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	248% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	119% 1.55mg	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	57.5% 230μg	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	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	Hyacinth Beans	Recommended Dietary Allowance
Calcium	15% 150mg	130% 1300mg	1000mg per day for Men 19-50 years
Copper	NA	1483% 13.4mg	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	638% 51mg	8mg per day for Men 19-50 years
Magnesium	NA	674% 2830mg	420mg per day for Men 19-50 years
Manganese	NA	684% 15.7mg	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	531% 3720mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	363% 12350mg	3400mg per day for Men 19-50 years
Selenium	NA	149% 82μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	14% 210mg	1500mg per day for Men 19-50 years
Zinc	NA	845% 93mg	11mg per day for Men 19-50 years
Water	18.4% 681g	2.54% 94g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 14.2 times more Sodium than Hyacinth Beans.
• While 1 kg of Raw Hyacinth Beans contains 8.7 times more Calcium, 10.2 times more Iron and 2.7 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 Raw Hyacinth Beans contains 2.7 times more Energy, 2.3 times more Carbohydrate, 9.8 times more Fiber and 10.8 times more Protein than Frozen Roasted Potatoes with Salt.