Comparing Nutrients in 1 kilogram Yambean VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Yambean	7%	2%	91%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Yambean	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 380kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	8.75% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	201% 262g	130g per day for Men 19-50 years
Sugars	25% 18g	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	129% 49g	68.4% 26g	38g per day for Men 19-50 years
Protein	13% 7.2g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Yambean	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	30% 120μg	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	224% 202mg	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	30.7% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yambean	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	12% 120mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	75% 6mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	NA	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	25.7% 180mg	NA	700mg per day for Men 19-50 years
Potassium	44% 1500mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	14.5% 1.6mg	NA	11mg per day for Men 19-50 years
Water	24.3% 901g	18.4% 681g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Yambean has 11.9 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 Yambean vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Yambean has 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3 times more Potassium and 74.5 times more Sodium than Raw Yambean .
• Both Yambean and Frozen Roasted Potatoes with Salt contain similar levels of Iron per one kilogram.
• Both Raw Yambean as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Yambean has 2.6 times more Sugars and 1.9 times more Fiber than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 3.3 times more Energy, 3 times more Carbohydrate and 3.1 times more Protein than Raw Yambean .
• 1 kilogram of Yambean provide inadequate amounts of Energy and Protein