Comparing Nutrients in 500 calories Frozen Roasted Potatoes with Salt VS Mungo Beans

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Mungo Beans: 147g

Raw Mungo Beans have 2.7 times more energy per unit of mass than Frozen Roasted Potatoes with Salt, which is high in comparison to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Mungo Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Mungo Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	92% 1.46g	1.6g per day for Men 19-50 years
Omega 6	NA	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	66.5% 86.5g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	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	27% 10.2g	70.6% 27g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Mungo Beans	Recommended Dietary Allowance
Vitamin A	NA	0.16% 1.47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	31.7% 0.41mg	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	79% 317μg	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	0% 0mg	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	Mungo Beans	Recommended Dietary Allowance
Calcium	5.9% 59mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	NA	160% 1.44mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	NA	93% 391mg	420mg per day for Men 19-50 years
Manganese	NA	97% 2.24mg	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	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	NA	22% 12μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	3.7% 55.7mg	1500mg per day for Men 19-50 years
Zinc	NA	44.7% 4.9mg	11mg per day for Men 19-50 years
Water	7.24% 268g	0.43% 16g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Mungo Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Roasted Potatoes with Salt or Mungo Beans?

Lets compare vitamin content per 500 calories of Frozen Roasted Potatoes with Salt vs Mungo Beans:

• Both Frozen Roasted Potatoes with Salt and Raw Mungo Beans have similar amounts of vitamins per 500 kcal
• Both Frozen Roasted Potatoes with Salt as well as Raw Mungo Beans have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Frozen Roasted Potatoes with Salt vs Mungo Beans:

• 500 calories of Frozen Roasted Potatoes with Salt have 1.2 times more Potassium and 21.1 times more Sodium than Mungo Beans.
• While 500 kcal of Raw Mungo Beans contain 3.4 times more Calcium and 5.6 times more Iron 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 Mungo Beans contain 2.6 times more Fiber and 4.2 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Mungo Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.