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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	6.2% 180kcal	5.7% 166kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	2.04% 0.35g	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	22.6% 29.3g	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	NA	38g per day for Men 19-50 years
Protein	5.6% 3.15g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Hyacinth Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	4.03% 0.052mg	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	1.4% 5.67μg	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	0% 0mg	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	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	NA	53.7% 0.48mg	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	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	NA	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	NA	29.7% 0.68mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	NA	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	2.6% 97g	2.65% 98g	3700g per day for Men 19-50 years

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

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

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

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

• 5 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Potassium and 42.6 times more Sodium than Boiled Hyacinth Beans.
• While 5 oz of Boiled Hyacinth Beans contain 2.7 times more Calcium and 9.2 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 1.3 times more Carbohydrate than Boiled Hyacinth Beans.
• While 5 oz of Boiled Hyacinth Beans contain 3.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Hyacinth Beans offer comparable quantities of Energy per five ounces.