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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans	28%	5%	67%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Mungo Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	5.13% 149kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	29.7% 0.47g	NA	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	28.5% 37g	130g per day for Men 19-50 years
Sugars	3.93% 2.85g	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	24% 9.07g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.32% 0.082mg	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	33.3% 133μg	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	1.57% 1.4mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.5% 75mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	31% 2.5mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	NA	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	31.6% 221mg	NA	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	NA	11mg per day for Men 19-50 years
Water	2.78% 103g	2.6% 97g	3700g per day for Men 19-50 years

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

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

• Both Boiled Mungo Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Boiled Mungo 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 Mungo Beans vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Boiled Mungo Beans have 3.5 times more Calcium and 3.5 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.9 times more Potassium and 42.6 times more Sodium than Boiled Mungo Beans.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Mungo Beans have 2.9 times more Sugars, 2.5 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Carbohydrate than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per five ounces.