Comparing Nutrients in 7 ounces In Pod Fava Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	In Pod Fava Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.02% 175kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	40% 52g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	1.9% 1.37g	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	39% 15g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	28% 15.7g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	73.4% 294μg	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	8.16% 7.34mg	3.75% 3.37mg	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	15.3% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	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	38.4% 3.08mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	NA	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	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	36.6% 256mg	NA	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	NA	11mg per day for Men 19-50 years
Water	3.9% 144g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: In Pod Fava Beans VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of In Pod Fava Beans versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of In Pod Fava Beans vs Frozen Roasted Potatoes with Salt:

• 7 ounces of In Pod Fava Beans have 2.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for In Pod Fava Beans vs Frozen Roasted Potatoes with Salt:

• 7 ounces of In Pod Fava Beans have 2.5 times more Calcium and 3.1 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Potassium and 11.9 times more Sodium than Raw In Pod Fava Beans.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of In Pod Fava Beans have 13.3 times more Sugars, 2.9 times more Fiber and 3.6 times more Protein than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Energy and 1.5 times more Carbohydrate than Raw In Pod Fava Beans.