Comparing Nutrients in 7 ounces Boiled White Beans with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled White Beans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	9.5% 276kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	8.56% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.3% 49.8g	40% 52g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	33% 12.5g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	34.5% 19.3g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.5% 0.23mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.74% 0.28mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	40% 161μg	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	0% 0mg	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	12.4% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	18% 179mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	92% 7.34mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	NA	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	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	32% 224mg	NA	700mg per day for Men 19-50 years
Potassium	32.7% 1113mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	4.7% 2.58μg	NA	55μg per day for Men 19-50 years
Sodium	32% 480mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	NA	11mg per day for Men 19-50 years
Water	3.4% 125g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans with Salt VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled White Beans with Salt 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 Boiled White Beans with Salt vs Frozen Roasted Potatoes with Salt:

• Both Boiled White Beans with Salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Boiled White Beans with Salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Boiled White Beans with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled White Beans with Salt have 6 times more Calcium, 7.4 times more Iron and 1.2 times more Potassium than Frozen Roasted Potatoes with Salt.
• Both Boiled White Beans with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled White Beans with Salt have 2.4 times more Fiber and 4.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled White Beans with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per seven ounces.