Comparing Nutrients in 5 ounces Small White Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Small White Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	16.4% 476kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.2g	28.5% 37g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	53.4% 30g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Small White 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	87.8% 1.05mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	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	137% 547μg	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% 0mg	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	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

	Small White Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	137% 11mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	NA	420mg per day for Men 19-50 years
Manganese	78.8% 1.8mg	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	90% 631mg	NA	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	NA	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	NA	11mg per day for Men 19-50 years
Water	0.45% 16.6g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Small White Beans VS Frozen Roasted Potatoes with Salt per 5 oz

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

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

Comparing minerals per 5 ounces for Small White Beans vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Small White Beans have 11.5 times more Calcium, 15.5 times more Iron and 3.4 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 24.8 times more Sodium than Raw Small White Beans.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Small White Beans have 2.6 times more Energy, 2.4 times more Carbohydrate, 9.6 times more Fiber and 9.5 times more Protein than Frozen Roasted Potatoes with Salt.