Comparing Nutrients in 1 pound Boiled Navy Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Navy Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	22% 635kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	50% 0.8g	NA	1.6g per day for Men 19-50 years
Omega 6	3.63% 0.62g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	91% 119g	130g per day for Men 19-50 years
Sugars	2.3% 1.68g	4.3% 3.13g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.68g	NA	g per day for Men 19-50 years
Fiber	125% 47.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	66.7% 37.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy 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	89.6% 1.08mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.63mg	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	159% 635μg	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	4.54% 4.1mg	8.57% 7.7mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	31.3% 313mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	134% 10.7mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	57.2% 240mg	NA	420mg per day for Men 19-50 years
Manganese	104% 2.4mg	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	93% 653mg	NA	700mg per day for Men 19-50 years
Potassium	52% 1764mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	NA	11mg per day for Men 19-50 years
Water	7.82% 289g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans VS Frozen Roasted Potatoes with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Navy Beans vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 1 pound for Boiled Navy Beans vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Navy Beans has 4.6 times more Calcium and 4.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains more Sodium than Boiled Navy Beans.
• Both Boiled Navy Beans and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Navy Beans has 4 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Navy Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one pound.