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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Mung Beans	27%	3%	70%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Mung Beans	Recommended Dietary Allowance
Energy	6.2% 180kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	NA	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	NA	2.98% 0.51g	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	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	13% 9.36g	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	61% 23g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Mung Beans	Recommended Dietary Allowance
Vitamin A	NA	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	41.7% 0.54mg	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	221% 886μg	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	7.56% 6.8mg	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	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Mung Beans	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	NA	148% 1.33mg	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	119% 9.55mg	8mg per day for Men 19-50 years
Magnesium	NA	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	NA	63.8% 1.47mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	18.8% 638mg	52% 1766mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	28% 422mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	NA	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.35% 13g	3700g per day for Men 19-50 years

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

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

• 5 oz of Raw Mung Beans contain 2.8 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 Mung Beans:

• 5 ounces of Frozen Roasted Potatoes with Salt have 19.9 times more Sodium than Mung Beans.
• While 5 oz of Raw Mung Beans contain 8.8 times more Calcium, 13.5 times more Iron and 2.8 times more Potassium 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 oz of Raw Mung Beans contain 2.7 times more Energy, 2.4 times more Carbohydrate, 9.6 times more Sugars, 6.3 times more Fiber and 10.7 times more Protein than Frozen Roasted Potatoes with Salt.