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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled White Beans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	21.7% 630kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	NA	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.5% 114g	91% 119g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	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	75.2% 28.6g	31% 11.8g	38g per day for Men 19-50 years
Protein	79% 44g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	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	44.6% 0.54mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	92% 367μg	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	28.4% 4.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	41% 408mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	210% 16.8mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	NA	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	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	73.2% 513mg	NA	700mg per day for Men 19-50 years
Potassium	75% 2545mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	NA	55μg per day for Men 19-50 years
Sodium	73% 1098mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	NA	11mg per day for Men 19-50 years
Water	7.73% 286g	8.35% 309g	3700g per day for Men 19-50 years

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

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

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

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

• 1 pound of Boiled White Beans with Salt has 6 times more Calcium, 7.4 times more Iron and 1.2 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Boiled White Beans with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium 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 White Beans with Salt has 2.4 times more Fiber and 4.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled White Beans with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one pound.