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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	8.7% 252kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	NA	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	11.3% 8.2g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13.4% 0.17mg	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	30.3% 121μg	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	29% 26mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	54.6% 65.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	NA	36% 0.33mg	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	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	NA	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	NA	16.2% 0.37mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	NA	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	NA	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	3.65% 135g	4.85% 179g	3700g per day for Men 19-50 years

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

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

• 7 oz of Raw Sprouted Mung Beans contain 7.8 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 Frozen Roasted Potatoes with Salt vs Sprouted Mung Beans:

• 7 ounces of Frozen Roasted Potatoes with Salt have 3 times more Potassium and 49.7 times more Sodium than Sprouted Mung Beans.
• While 7 oz of Raw Sprouted Mung Beans contain 1.8 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt as well as Raw Sprouted Mung Beans lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Roasted Potatoes with Salt have 4.2 times more Energy, 4.4 times more Carbohydrate and 1.4 times more Fiber than Sprouted Mung Beans.
• While 7 oz of Raw Sprouted Mung Beans contain 6 times more Sugars and 1.4 times more Protein than Frozen Roasted Potatoes with Salt.
• 7 ounces of Sprouted Mung Beans provide inadequate amounts of Energy