Comparing Nutrients in 100 calories Frozen Roasted Potatoes with Salt VS Boiled Hyacinth-Young beans with Salt

Weight per 100 calories

• Frozen Roasted Potatoes with Salt: 78.7g
• Boiled Hyacinth-Young beans with Salt: 200g

Frozen Roasted Potatoes with Salt have 2.5 times more energy per 100g than Boiled Hyacinth-Young beans with Salt. It has average energy density when compared to other foods. Boiled and Drained Hyacinth-Young beans with Salt having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Hyacinth-Young beans with Salt	23%	5%	72%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.024% 0.004g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.6g	14% 18.4g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	5.4% 2.05g	NA	38g per day for Men 19-50 years
Protein	3.12% 1.75g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.12% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.54% 0.046mg	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	23.5% 94μg	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	1.5% 1.34mg	11.3% 10mg	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 Hyacinth-Young beans with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	8.2% 82mg	1000mg per day for Men 19-50 years
Copper	NA	10.7% 0.096mg	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	4.92% 0.39mg	19% 1.52mg	8mg per day for Men 19-50 years
Magnesium	NA	20% 84mg	420mg per day for Men 19-50 years
Manganese	NA	18.3% 0.42mg	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	14% 98mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	15.4% 524mg	3400mg per day for Men 19-50 years
Selenium	NA	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	15.6% 235mg	31.7% 476mg	1500mg per day for Men 19-50 years
Zinc	NA	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	1.45% 53.6g	4.7% 174g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Boiled Hyacinth-Young Beans With Salt Nutrients Per 100 Kcal

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

Lets compare vitamin content per 100 calories of Frozen Roasted Potatoes with Salt vs Boiled Hyacinth-Young beans with Salt:

• 100 kcal of Boiled and Drained Hyacinth-Young beans with Salt contain 7.6 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 Frozen Roasted Potatoes with Salt vs Boiled Hyacinth-Young beans with Salt:

• 100 kcal of Boiled and Drained Hyacinth-Young beans with Salt contain 6.9 times more Calcium, 3.9 times more Iron, 1.5 times more Potassium, 2 times more Sodium and 3.2 times more Water than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained Hyacinth-Young beans with Salt contain 3.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Hyacinth-Young beans with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.