Comparing Nutrients in 100 calories Young Broadbeans VS Frozen Roasted Potatoes with Salt

Weight per 100 calories

• Young Broadbeans: 139g
• Frozen Roasted Potatoes with Salt: 78.7g

Frozen Roasted Potatoes with Salt have 1.8 times more energy per unit of mass than Raw Young Broadbeans, which is average in comparison to other foods. Young Broadbeans having average energy density.

Discover which food has more nutrients per 100 calories - Young Broadbeans or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Young Broadbeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	NA	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	15.4% 5.83g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	14% 7.78g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.06% 0.053mg	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	33.3% 133μg	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	51% 46mg	1.5% 1.34mg	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	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

	Young Broadbeans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.06% 30.6mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	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	33% 2.64mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	12.6% 52.8mg	NA	420mg per day for Men 19-50 years
Manganese	19.3% 0.44mg	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	19% 132mg	NA	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	3.03% 1.67μg	NA	55μg per day for Men 19-50 years
Sodium	4.63% 69.4mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	7.32% 0.81mg	NA	11mg per day for Men 19-50 years
Water	3.04% 113g	1.45% 53.6g	3700g per day for Men 19-50 years

Young Broadbeans VS Frozen Roasted Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Young Broadbeans or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 100 calories of Young Broadbeans vs Frozen Roasted Potatoes with Salt:

• 100 calories of Young Broadbeans have 34.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 100 calories for Young Broadbeans vs Frozen Roasted Potatoes with Salt:

• 100 calories of Young Broadbeans have 2.6 times more Calcium, 6.7 times more Iron and 2.1 times more Water than Frozen Roasted Potatoes with Salt.
• While 100 kcal of Frozen Roasted Potatoes with Salt contain 3.4 times more Sodium than Raw Young Broadbeans.
• Both Young Broadbeans and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 100 calories.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Young Broadbeans have 2.8 times more Fiber and 4.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 100 kcal of Frozen Roasted Potatoes with Salt contain 1.3 times more Carbohydrate than Raw Young Broadbeans.
• Both Young Broadbeans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy per 100 calories.