Comparing Nutrients in 500 calories Hyacinth-Young beans VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Hyacinth-Young beans: 1087g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 2.8 times more energy per unit of mass than Raw Hyacinth-Young beans, which is average in comparison to other foods. Hyacinth-Young beans having low energy density.

Discover which food has more nutrients per 500 calories - Hyacinth-Young beans or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Hyacinth-Young beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	3% 0.96g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.064% 0.011g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77% 100g	79% 103g	130g per day for Men 19-50 years
Sugars	61% 44.3g	3.75% 2.7g	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	94% 36g	27% 10.2g	38g per day for Men 19-50 years
Protein	40.8% 23g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	52% 467μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.7% 0.84mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	168% 674μg	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	156% 140mg	7.44% 6.7mg	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	37% 5.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	164% 197μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	54.3% 543mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	56.8% 0.51mg	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	101% 8.04mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	104% 435mg	NA	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	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	76% 533mg	NA	700mg per day for Men 19-50 years
Potassium	80.6% 2739mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.45% 21.7mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	36.6% 4.02mg	NA	11mg per day for Men 19-50 years
Water	26% 955g	7.24% 268g	3700g per day for Men 19-50 years

Hyacinth-Young Beans VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Hyacinth-Young beans or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Hyacinth-Young beans vs Frozen Roasted Potatoes with Salt:

• 500 calories of Hyacinth-Young beans have 21 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Hyacinth-Young beans vs Frozen Roasted Potatoes with Salt:

• 500 calories of Hyacinth-Young beans have 9.2 times more Calcium, 4.1 times more Iron, 1.5 times more Potassium and 3.6 times more Water than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 54 times more Sodium than Raw Hyacinth-Young beans.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Hyacinth-Young beans have 16.3 times more Sugars, 3.5 times more Fiber and 2.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Hyacinth-Young beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.