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

Weight per 500 calories

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

Frozen Roasted Potatoes with Salt have 2.8 times more energy per 100g than Hyacinth-Young beans. It has average energy density when compared to other foods. Raw Hyacinth-Young beans having low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 500 kcal of Raw Hyacinth-Young beans contain 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 Frozen Roasted Potatoes with Salt vs Hyacinth-Young beans:

• 500 calories of Frozen Roasted Potatoes with Salt have 54 times more Sodium than Hyacinth-Young beans.
• While 500 kcal of Raw Hyacinth-Young beans contain 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.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

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