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

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Young Winged Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 380kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	5.66% 1.8g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	7.35% 1.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	201% 262g	130g per day for Men 19-50 years
Sugars	NA	9.5% 6.9g	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	NA	68.4% 26g	38g per day for Men 19-50 years
Protein	95% 53g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.5mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	NA	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	87.5% 350μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	109% 98mg	19% 17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Boiled Young Winged Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	61% 610mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	NA	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	136% 11mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	NA	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	NA	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	35.7% 250mg	NA	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	NA	11mg per day for Men 19-50 years
Water	24.4% 901g	18.4% 681g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Young Winged Beans versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Young Winged Beans vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Young Winged Beans has 5.8 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 Boiled Young Winged Beans vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Boiled Young Winged Beans has 4.1 times more Calcium, 2.2 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.6 times more Potassium and 74.5 times more Sodium than Boiled and Drained Young Winged Beans.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Young Winged Beans has 2.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.3 times more Energy and 8.1 times more Carbohydrate than Boiled and Drained Young Winged Beans.
• 1 kilogram of Boiled Young Winged Beans provide inadequate amounts of Energy