Comparing Nutrients in 5 ounces Canned Sprouted Mung Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Sprouted Mung Beans	38%	4%	58%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Sprouted Mung Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	0.59% 17kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.021g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.33% 3.03g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	1.35% 0.98g	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	3% 1.13g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	3.54% 2g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Canned Sprouted Mung 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	3.54% 0.043mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.95% 0.31mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.05% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	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	3.54% 14μg	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	0.47% 0.43mg	2.68% 2.4mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sprouted Mung Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2% 20mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	7.6% 0.61mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	NA	420mg per day for Men 19-50 years
Manganese	4.5% 0.1mg	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	6.48% 45.4mg	NA	700mg per day for Men 19-50 years
Potassium	1.13% 38.3mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	NA	11mg per day for Men 19-50 years
Water	3.7% 136g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sprouted Mung Beans VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Sprouted Mung Beans versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Sprouted Mung Beans vs Frozen Roasted Potatoes with Salt:

• Both Canned Sprouted Mung Beans, Solids and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Canned Sprouted Mung Beans, Solids as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Canned Sprouted Mung Beans vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Canned Sprouted Mung Beans have 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 16.7 times more Potassium and 7.1 times more Sodium than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Frozen Roasted Potatoes with Salt contain similar levels of Iron per five ounces.
• 5 ounces of Canned Sprouted Mung Beans lack sufficient amounts of Potassium
• Both Canned Sprouted Mung Beans, Solids as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Frozen Roasted Potatoes with Salt contain 10.6 times more Energy, 12.2 times more Carbohydrate, 3.3 times more Fiber and 1.6 times more Protein than Canned Sprouted Mung Beans, Solids.
• 5 ounces of Canned Sprouted Mung Beans provide inadequate amounts of Energy and Carbohydrate