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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Mung Beans	32%	3%	65%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Sprouted Mung Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.44% 41.7kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	NA	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.4% 8.3g	40% 52g	130g per day for Men 19-50 years
Sugars	7.77% 5.64g	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	4.18% 1.6g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	7.2% 4.03g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Mung Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	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	14.4% 57.5μg	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	25% 22.6mg	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	0.93% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Mung Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.4% 24mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	16% 1.3mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	NA	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	7.94% 55.6mg	NA	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	8.48% 0.93mg	NA	11mg per day for Men 19-50 years
Water	5% 185g	3.65% 135g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Boiled Sprouted Mung Beans have 6.7 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 Boiled Sprouted Mung Beans vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Sprouted Mung Beans have 1.3 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 4.5 times more Potassium and 29.8 times more Sodium than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Sprouted Mung Beans have 4.1 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 6 times more Energy, 6.2 times more Carbohydrate and 3.3 times more Fiber than Boiled and Drained Sprouted Mung Beans.
• Both Boiled Sprouted Mung Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Sprouted Mung Beans provide inadequate amounts of Energy