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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	White Beans	Recommended Dietary Allowance
Energy	8.7% 252kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	NA	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	NA	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	92% 120g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	5.78% 4.2g	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	13.6% 5.16g	79.4% 30g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	82.8% 46.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	White Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	48.5% 0.63mg	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	192% 770μg	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	3.75% 3.37mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	White Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	NA	217% 1.95mg	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	12.4% 0.99mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	NA	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	NA	155% 3.56mg	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	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	105% 3562mg	3400mg per day for Men 19-50 years
Selenium	NA	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	NA	66.2% 7.3mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.61% 22.5g	3700g per day for Men 19-50 years

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

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

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

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

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

• 7 ounces of Frozen Roasted Potatoes with Salt have 18.6 times more Sodium than White Beans.
• While 7 oz of Raw White Beans contain 16 times more Calcium, 20.9 times more Iron and 4 times more Potassium than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw White Beans contain 2.6 times more Energy, 2.3 times more Carbohydrate, 3.1 times more Sugars, 5.8 times more Fiber and 10.5 times more Protein than Frozen Roasted Potatoes with Salt.