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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pink Beans	24%	3%	73%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Pink Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	23.3% 676kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	27.2% 0.44g	NA	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 127g	91% 119g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	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	63.3% 24g	31% 11.8g	38g per day for Men 19-50 years
Protein	73.4% 41g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink 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	97% 1.17mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.36mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	191% 762μg	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	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	29.6% 4.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	23.6% 236mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	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	130% 10.4mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	NA	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	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	107% 748mg	NA	700mg per day for Men 19-50 years
Potassium	67.8% 2304mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	NA	11mg per day for Men 19-50 years
Water	7.5% 278g	8.35% 309g	3700g per day for Men 19-50 years

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

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

• Both Boiled Pink Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Boiled Pink 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 Pink Beans vs Frozen Roasted Potatoes with Salt:

• 1 pound of Boiled Pink Beans has 3.5 times more Calcium and 4.6 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 149 times more Sodium than Boiled Pink Beans.
• Both Boiled Pink 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 Pink Beans has 2 times more Fiber and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Pink Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one pound.