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

Macros Ratio

	Protein	Fat	Carbs
Winged Beans	27%	34%	39%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Winged Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	64% 1855kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	76.3% 74g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	74.3% 1.2g	NA	1.6g per day for Men 19-50 years
Omega 6	109% 18.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	146% 189g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.13g	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	309% 117g	31% 11.8g	38g per day for Men 19-50 years
Protein	240% 134g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Winged Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	389% 4.67mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	157% 2.04mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.6% 14mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	NA	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	51% 204μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Winged Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	200% 1996mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	1451% 13mg	NA	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	762% 61mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	193% 812mg	NA	420mg per day for Men 19-50 years
Manganese	734% 17mg	NA	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	292% 2046mg	NA	700mg per day for Men 19-50 years
Potassium	130% 4432mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	NA	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	NA	11mg per day for Men 19-50 years
Water	1.02% 38g	8.35% 309g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Winged Beans has 29.3 times more Calcium, 26.9 times more Iron and 2.2 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 7.8 times more Sodium than Raw Winged Beans.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Winged Beans has 3.2 times more Energy, 9 times more Fat, 13.8 times more Saturated Fat, 1.6 times more Carbohydrate, 10 times more Fiber and 13.4 times more Protein than Frozen Roasted Potatoes with Salt.