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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Mungo Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	NA	624% 10g	1.6g per day for Men 19-50 years
Omega 6	NA	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	454% 590g	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	482% 183g	38g per day for Men 19-50 years
Protein	39.6% 22g	450% 252g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Mungo 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	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	195% 2.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	90% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	181% 9.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	216% 2.8mg	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	540% 2160μg	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	Mungo Beans	Recommended Dietary Allowance
Calcium	15% 150mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	NA	1090% 9.8mg	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	946% 75.7mg	8mg per day for Men 19-50 years
Magnesium	NA	636% 2670mg	420mg per day for Men 19-50 years
Manganese	NA	664% 15.3mg	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	541% 3790mg	700mg per day for Men 19-50 years
Potassium	132% 4500mg	289% 9830mg	3400mg per day for Men 19-50 years
Selenium	NA	149% 82μg	55μg per day for Men 19-50 years
Sodium	199% 2980mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	NA	305% 33.5mg	11mg per day for Men 19-50 years
Water	18.4% 681g	2.9% 108g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Frozen Roasted Potatoes with Salt has 7.8 times more Sodium than Mungo Beans.
• While 1 kg of Raw Mungo Beans contains 9.2 times more Calcium, 15.1 times more Iron and 2.2 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 Mungo Beans contains 2.7 times more Energy, 2.3 times more Carbohydrate, 7 times more Fiber and 11.4 times more Protein than Frozen Roasted Potatoes with Salt.