Comparing Nutrients in 5 ounces Frozen Roasted Potatoes with Salt VS Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Young Broadbeans	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	NA	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	NA	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	9.7% 3.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	NA	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.44% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.14% 0.054mg	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	NA	34% 136μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	52% 46.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Frozen Roasted Potatoes with Salt	Young Broadbeans	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	NA	11.7% 0.1mg	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	8.86% 0.71mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	NA	13% 54mg	420mg per day for Men 19-50 years
Manganese	NA	19.7% 0.45mg	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	NA	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	NA	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	2.6% 97g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Young Broadbeans per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Roasted Potatoes with Salt vs Young Broadbeans:

• 5 oz of Raw Young Broadbeans contain 19.4 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen Roasted Potatoes with Salt vs Young Broadbeans:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.8 times more Potassium and 6 times more Sodium than Young Broadbeans.
• While 5 oz of Raw Young Broadbeans contain 1.5 times more Calcium and 3.8 times more Iron than Frozen Roasted Potatoes with Salt.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.8 times more Energy and 2.2 times more Carbohydrate than Young Broadbeans.
• While 5 oz of Raw Young Broadbeans contain 1.6 times more Fiber and 2.5 times more Protein than Frozen Roasted Potatoes with Salt.