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

Macros Ratio

	Protein	Fat	Carbs
Winged Beans	27%	34%	39%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Winged Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	141% 4090kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	72% 23g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	164% 2.62g	NA	1.6g per day for Men 19-50 years
Omega 6	239% 40.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	321% 417g	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	682% 259g	68.4% 26g	38g per day for Men 19-50 years
Protein	529% 297g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Winged Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	858% 10.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	346% 4.5mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	193% 31mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.95mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	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	113% 450μg	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	0% 0mg	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

	Winged Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	440% 4400mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	3200% 29mg	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	1680% 134mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	426% 1790mg	NA	420mg per day for Men 19-50 years
Manganese	1618% 37.2mg	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	644% 4510mg	NA	700mg per day for Men 19-50 years
Potassium	287% 9770mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	NA	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	407% 44.8mg	NA	11mg per day for Men 19-50 years
Water	2.25% 83.4g	18.4% 681g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Winged Beans has 29.3 times more Calcium, 26.9 times more Iron and 2.2 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 7.8 times more Sodium than Raw 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 Winged Beans has 3.2 times more Energy, 9 times more Fat, 13.8 times more Saturated Fat, 1.6 times more Carbohydrate, 10 times more Fiber and 13.4 times more Protein than Frozen Roasted Potatoes with Salt.