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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Mung Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	NA	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	NA	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	147% 192g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	27.6% 20g	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	200% 76g	38g per day for Men 19-50 years
Protein	39.6% 22g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	51.5% 0.67mg	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	398% 1590μg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	15% 150mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	NA	173% 1.56mg	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	175% 14mg	8mg per day for Men 19-50 years
Magnesium	NA	114% 480mg	420mg per day for Men 19-50 years
Manganese	NA	130% 2.98mg	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	141% 990mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	NA	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	18.4% 681g	19.6% 727g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.7 times more Potassium and 149 times more Sodium than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 1.8 times more Calcium and 2.8 times more Iron 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 1.2 times more Energy and 1.4 times more Carbohydrate than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 2.9 times more Sugars, 2.9 times more Fiber and 3.2 times more Protein than Frozen Roasted Potatoes with Salt.