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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Yellow Beans	25%	7%	68%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Yellow Beans	Recommended Dietary Allowance
Energy	8.7% 252kcal	9.85% 286kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	NA	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	2.95% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	38.6% 50g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	0.93% 0.67g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Yellow Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.8% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	19.7% 0.26mg	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	40% 161μg	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	3.97% 3.57mg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Yellow Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	NA	41% 0.37mg	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	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	NA	35% 147mg	420mg per day for Men 19-50 years
Manganese	NA	39.3% 0.9mg	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	52% 363mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	NA	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	NA	19% 2.1mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.38% 125g	3700g per day for Men 19-50 years

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

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

• Both Frozen Roasted Potatoes with Salt and Boiled Yellow Beans have similar amounts of vitamins per 7 oz
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.4 times more Potassium and 59.6 times more Sodium than Boiled Yellow Beans.
• While 7 oz of Boiled Yellow Beans contain 4.1 times more Calcium and 5 times more Iron 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 Boiled Yellow Beans contain 4 times more Fiber and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Yellow Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.