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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Winged Beans with Salt	27%	34%	39%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Energy	8.7% 252kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	12% 11.6g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	5.1% 1.64g	32g per day for Men 19-50 years
Omega 3	NA	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	23% 29.6g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	NA	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	NA	38g per day for Men 19-50 years
Protein	7.87% 4.4g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.17% 0.093mg	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	4.96% 20μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Winged Beans with Salt	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	NA	170% 1.53mg	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	107% 8.6mg	8mg per day for Men 19-50 years
Magnesium	NA	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	NA	103% 2.38mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	NA	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	NA	26% 2.86mg	11mg per day for Men 19-50 years
Water	3.65% 135g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

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

• 7 ounces of Frozen Roasted Potatoes with Salt have 1.6 times more Potassium than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 9.5 times more Calcium and 8.7 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Winged Beans 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 Frozen Roasted Potatoes with Salt have 1.8 times more Carbohydrate than Boiled Winged Beans with Salt.
• While 7 oz of Boiled Winged Beans with Salt contain 3.2 times more Fat, 4.9 times more Saturated Fat and 4.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Winged Beans with Salt offer comparable quantities of Energy per seven ounces.