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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Sprouted Navy Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.5% 304kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	73.7% 1.18g	NA	1.6g per day for Men 19-50 years
Omega 6	3.92% 0.67g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	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	31% 11.8g	38g per day for Men 19-50 years
Protein	50% 28g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Sprouted 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	147% 1.77mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	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	150% 599μg	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	95% 85.3mg	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	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

	Sprouted Navy Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	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	109% 8.75mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	NA	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	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	64.8% 454mg	NA	700mg per day for Men 19-50 years
Potassium	41% 1393mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	NA	11mg per day for Men 19-50 years
Water	9.7% 359g	8.35% 309g	3700g per day for Men 19-50 years

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

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

• 1 pound of Sprouted Navy Beans has 11.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 1 pound of Sprouted Navy Beans has 3.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.5 times more Potassium and 22.9 times more Sodium than Raw Sprouted Navy Beans.
• Both Raw Sprouted Navy Beans as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sprouted Navy Beans has 2.8 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.9 times more Energy and 2 times more Carbohydrate than Raw Sprouted Navy Beans.