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

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Small White Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	52.6% 1524kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	65.5% 1.05g	NA	1.6g per day for Men 19-50 years
Omega 6	7.36% 1.25g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	217% 282g	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	297% 113g	31% 11.8g	38g per day for Men 19-50 years
Protein	171% 96g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Small White 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	281% 3.37mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	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	438% 1751μg	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	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

	Small White Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	78.5% 785mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	320% 2.9mg	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	438% 35mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	NA	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	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	288% 2018mg	NA	700mg per day for Men 19-50 years
Potassium	206% 6994mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	116% 12.7mg	NA	11mg per day for Men 19-50 years
Water	1.44% 53g	8.35% 309g	3700g per day for Men 19-50 years

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

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

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

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

• 1 pound of Small White Beans has 11.5 times more Calcium, 15.5 times more Iron and 3.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 24.8 times more Sodium than Raw Small White Beans.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Small White Beans has 2.6 times more Energy, 2.4 times more Carbohydrate, 9.6 times more Fiber and 9.5 times more Protein than Frozen Roasted Potatoes with Salt.