Comparing Nutrients in 1 pound Canned Broadbeans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Broadbeans	30%	3%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Broadbeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	11% 322kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	2.24% 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	43.3% 56.3g	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	44% 16.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	44.3% 25g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Broadbeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.35mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	37.4% 150μg	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	9.07% 8.16mg	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

	Canned Broadbeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	55% 0.49mg	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	56.7% 4.54mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	NA	420mg per day for Men 19-50 years
Manganese	56.8% 1.3mg	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	51% 358mg	NA	700mg per day for Men 19-50 years
Potassium	32.3% 1098mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	15% 8.16μg	NA	55μg per day for Men 19-50 years
Sodium	137% 2055mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	NA	11mg per day for Men 19-50 years
Water	9.85% 364g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Broadbeans VS Frozen Roasted Potatoes with Salt per 1 lb

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

• Both Canned Broadbeans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Canned Broadbeans vs Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Broadbeans has 1.7 times more Calcium, 2 times more Iron and 1.5 times more Sodium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.9 times more Potassium than Canned Broadbeans .
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Broadbeans has 1.4 times more Fiber and 2.5 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.8 times more Energy and 2.1 times more Carbohydrate than Canned Broadbeans .