Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Canned Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Great Northern Beans	25%	3%	72%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Great Northern Beans	Recommended Dietary Allowance
Energy	20% 576kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	1.82% 1.77g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	NA	20.4% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	2.37% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	73.3% 95g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	8.82% 6.4g	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	31% 11.8g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	18% 10g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Great Northern Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.2% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	37% 0.48mg	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	NA	92% 367μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.57% 7.7mg	6.55% 5.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.3% 13.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Great Northern Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	NA	80.6% 0.73mg	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	28.3% 2.27mg	89% 7.12mg	8mg per day for Men 19-50 years
Magnesium	NA	55% 231mg	420mg per day for Men 19-50 years
Manganese	NA	80.5% 1.85mg	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	NA	88% 617mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	47% 1592mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	112% 1678mg	1500mg per day for Men 19-50 years
Zinc	NA	27% 2.95mg	11mg per day for Men 19-50 years
Water	8.35% 309g	8.57% 317g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Great Northern Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Canned Great Northern Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Roasted Potatoes with Salt vs Canned Great Northern Beans:

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

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Canned Great Northern Beans:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.3 times more Potassium than Canned Great Northern Beans.
• While 1 lb of Canned Great Northern Beans contains 3.5 times more Calcium and 3.1 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Great Northern Beans 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 Frozen Roasted Potatoes with Salt has 1.2 times more Carbohydrate than Canned Great Northern Beans.
• While 1 lb of Canned Great Northern Beans contains 1.9 times more Fiber and 3.3 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Great Northern Beans offer comparable quantities of Energy per one pound.