Comparing Nutrients in 1 pound Frozen Roasted Potatoes with Salt VS Boiled Hyacinth-Young beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Hyacinth-Young beans with Salt	23%	5%	72%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Energy	20% 576kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	1.26% 1.22g	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	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	NA	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	32% 41.7g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	NA	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	NA	38g per day for Men 19-50 years
Protein	18% 10g	24% 13.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	30.7% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	8.03% 0.1mg	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	53.3% 213μg	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	25.7% 23mg	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	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

	Frozen Roasted Potatoes with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Calcium	6.8% 68mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	NA	24% 0.22mg	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	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	NA	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	41.4% 0.95mg	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	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	35% 1188mg	3400mg per day for Men 19-50 years
Selenium	NA	13% 7.26μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	NA	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	8.35% 309g	10.7% 394g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled Hyacinth-Young beans with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Roasted Potatoes with Salt versus 1 lb of Boiled Hyacinth-Young beans with Salt 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 Hyacinth-Young beans with Salt:

• 1 lb of Boiled and Drained Hyacinth-Young beans with Salt contains 3 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 pound of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 pound for Frozen Roasted Potatoes with Salt vs Boiled Hyacinth-Young beans with Salt:

• 1 pound of Frozen Roasted Potatoes with Salt has 1.7 times more Potassium and 1.3 times more Sodium than Boiled Hyacinth-Young beans with Salt.
• While 1 lb of Boiled and Drained Hyacinth-Young beans with Salt contains 2.7 times more Calcium, 1.5 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• 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 2.5 times more Energy and 2.8 times more Carbohydrate than Boiled Hyacinth-Young beans with Salt.
• While 1 lb of Boiled and Drained Hyacinth-Young beans with Salt contains 1.3 times more Protein than Frozen Roasted Potatoes with Salt.
• 1 pound of Boiled Hyacinth-Young beans with Salt provide inadequate amounts of Energy