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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Navy Beans	Recommended Dietary Allowance
Energy	20% 576kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	NA	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	NA	3.63% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	91% 118g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	2.3% 1.68g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.68g	g per day for Men 19-50 years
Fiber	31% 11.8g	125% 47.6g	38g per day for Men 19-50 years
Protein	18% 10g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled 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	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	48% 0.63mg	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	159% 635μg	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	4.54% 4.1mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	NA	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	NA	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	NA	104% 2.4mg	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	93% 653mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	8.35% 309g	7.82% 289g	3700g per day for Men 19-50 years

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

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

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

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

• 1 pound of Frozen Roasted Potatoes with Salt has more Sodium than Boiled Navy Beans.
• While 1 lb of Boiled Navy Beans contains 4.6 times more Calcium and 4.7 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Navy Beans contain similar levels of Potassium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Navy Beans contains 4 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Navy Beans offer comparable quantities of Energy and Carbohydrate per one pound.