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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Navy Beans	Recommended Dietary Allowance
Energy	20% 576kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	NA	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	NA	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	71.4% 93g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	1.75% 1.27g	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	61% 23g	38g per day for Men 19-50 years
Protein	18% 10g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Navy Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	36% 0.47mg	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	70.3% 281μg	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	3.53% 3.18mg	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	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Navy Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	NA	105% 0.94mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	NA	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	NA	74% 1.7mg	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	87% 608mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	NA	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	102% 1524mg	1500mg per day for Men 19-50 years
Zinc	NA	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	8.35% 309g	8.64% 320g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Canned Navy 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 Navy Beans:

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

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

• 1 pound of Frozen Roasted Potatoes with Salt has 1.6 times more Potassium than Canned Navy Beans.
• While 1 lb of Canned Navy Beans contains 3.1 times more Calcium and 3.7 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Navy 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 1.3 times more Carbohydrate than Canned Navy Beans.
• While 1 lb of Canned Navy Beans contains 2 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Navy Beans offer comparable quantities of Energy per one pound.