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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	NA	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	141% 183g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	27.7% 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	168% 64g	38g per day for Men 19-50 years
Protein	39.6% 22g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	NA	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	86.6% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	44.6% 0.58mg	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	235% 940μg	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 Mungo Beans	Recommended Dietary Allowance
Calcium	15% 150mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	NA	154% 1.4mg	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	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	NA	150% 630mg	420mg per day for Men 19-50 years
Manganese	NA	179% 4.12mg	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	223% 1560mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	NA	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	NA	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	18.4% 681g	19.6% 725g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 1.9 times more Potassium and 42.6 times more Sodium than Boiled Mungo Beans.
• While 1 kg of Boiled Mungo Beans contains 3.5 times more Calcium and 3.5 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 Mungo Beans.
• While 1 kg of Boiled Mungo Beans contains 2.9 times more Sugars, 2.5 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.