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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	0.78% 0.25g	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	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	32.2% 42g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	39% 28.4g	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	21% 8g	38g per day for Men 19-50 years
Protein	39.6% 22g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Sprouted 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	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	51% 8.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	41.5% 0.54mg	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	72.5% 290μg	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	127% 114mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	189% 227μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	15% 150mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	NA	136% 1.22mg	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	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	NA	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	NA	61% 1.4mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	NA	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	18.4% 681g	25.2% 934g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Sprouted 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 Sprouted 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 Sprouted Mung Beans:

• 1 kg of Boiled and Drained Sprouted Mung Beans contains 6.7 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 Boiled Sprouted Mung Beans:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 4.5 times more Potassium and 29.8 times more Sodium than Boiled Sprouted Mung Beans.
• While 1 kg of Boiled and Drained Sprouted Mung Beans contains 1.3 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Boiled and Drained Sprouted Mung Beans lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Roasted Potatoes with Salt has 6 times more Energy, 6.2 times more Carbohydrate and 3.3 times more Fiber than Boiled Sprouted Mung Beans.
• While 1 kg of Boiled and Drained Sprouted Mung Beans contains 4.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Sprouted Mung Beans offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Boiled Sprouted Mung Beans provide inadequate amounts of Energy