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

Weight per 500 calories

• Boiled Yardlong Beans: 424g
• Frozen Roasted Potatoes with Salt: 394g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Boiled Yardlong 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	1.97% 1.9g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.7% 89.4g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	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	42.4% 16g	27% 10.2g	38g per day for Men 19-50 years
Protein	62.7% 35g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Yardlong 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	75% 0.9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.6% 2.33mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	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	155% 619μg	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	1.9% 1.7mg	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	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

	Boiled Yardlong Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.8% 178mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	140% 11mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	99% 415mg	NA	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	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	110% 767mg	NA	700mg per day for Men 19-50 years
Potassium	39.3% 1335mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	NA	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.58mg	NA	11mg per day for Men 19-50 years
Water	7.88% 292g	7.24% 268g	3700g per day for Men 19-50 years

Boiled Yardlong Beans VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

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

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

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

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

• 500 calories of Boiled Yardlong Beans have 3 times more Calcium and 5.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium and 55.4 times more Sodium than Boiled Yardlong Beans.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Yardlong Beans have 1.6 times more Fiber and 4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Yardlong Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.