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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Yardlong Beans	27%	3%	70%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Yardlong Beans	Recommended Dietary Allowance
Energy	20% 576kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	NA	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	NA	2.8% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	73.6% 96g	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	45.4% 17.2g	38g per day for Men 19-50 years
Protein	18% 10g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Yardlong Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	33% 0.43mg	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	166% 662μg	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	2% 1.8mg	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 Yardlong Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	NA	113% 1.02mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	NA	106% 445mg	420mg per day for Men 19-50 years
Manganese	NA	96% 2.2mg	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	117% 821mg	700mg per day for Men 19-50 years
Potassium	60% 2041mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	90% 1352mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	NA	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	8.35% 309g	8.43% 312g	3700g per day for Men 19-50 years

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

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

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

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

• 1 pound of Frozen Roasted Potatoes with Salt has 1.4 times more Potassium and 59.6 times more Sodium than Boiled Yardlong Beans.
• While 1 lb of Boiled Yardlong Beans contains 2.8 times more Calcium and 5.3 times more Iron 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 1.2 times more Carbohydrate than Boiled Yardlong Beans.
• While 1 lb of Boiled Yardlong Beans contains 1.5 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Yardlong Beans offer comparable quantities of Energy per one pound.