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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Navy Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	52.7% 1529kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	NA	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	91% 119g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	183% 69.4g	31% 11.8g	38g per day for Men 19-50 years
Protein	181% 101g	18% 10g	56g per day for Men 19-50 years

Vitamins

	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	293% 3.5mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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	413% 1651μg	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	NA	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	66.7% 667mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	420% 3.8mg	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	311% 25mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	NA	420mg per day for Men 19-50 years
Manganese	280% 6.43mg	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	264% 1846mg	NA	700mg per day for Men 19-50 years
Potassium	158% 5375mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	NA	11mg per day for Men 19-50 years
Water	1.5% 55g	8.35% 309g	3700g per day for Men 19-50 years

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

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

• Both Raw Navy Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb

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

• 1 pound of Navy Beans has 9.8 times more Calcium, 11 times more Iron and 2.6 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 59.6 times more Sodium than Raw Navy Beans.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navy Beans has 2.7 times more Energy, 2.3 times more Carbohydrate, 5.6 times more Sugars, 5.9 times more Fiber and 10.1 times more Protein than Frozen Roasted Potatoes with Salt.