Comparing Nutrients in 5 ounces Boiled Navy Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Navy Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.84% 198kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.91% 0.88g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	15.7% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	28.5% 37g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	39% 15g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	21% 11.7g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy 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	28% 0.34mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.2% 0.094mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	49.6% 198μg	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	1.4% 1.28mg	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.8% 98mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.078% 3.1μg	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	42% 3.35mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	NA	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	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	29% 204mg	NA	700mg per day for Men 19-50 years
Potassium	16.2% 551mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	NA	11mg per day for Men 19-50 years
Water	2.44% 90g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Navy 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 Boiled Navy Beans vs Frozen Roasted Potatoes with Salt:

• Both Boiled Navy Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Boiled Navy Beans as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Boiled Navy Beans vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Boiled Navy Beans have 4.6 times more Calcium and 4.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain more Sodium than Boiled Navy Beans.
• Both Boiled Navy Beans and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Navy Beans have 4 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Navy Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.