Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled White Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	NA	4.3% 0.069g	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	20% 26g	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	0.47% 0.34g	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	6.84% 2.6g	16.6% 6.3g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	17.4% 9.73g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled White Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.83% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	0.88% 0.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.15% 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	20.3% 81μg	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	1.9% 1.7mg	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	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled White Beans	Recommended Dietary Allowance
Calcium	1.5% 15mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	NA	32% 0.29mg	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	6.25% 0.5mg	46.3% 3.7mg	8mg per day for Men 19-50 years
Magnesium	NA	15% 63mg	420mg per day for Men 19-50 years
Manganese	NA	27.7% 0.64mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	16.5% 561mg	3400mg per day for Men 19-50 years
Selenium	NA	2.36% 1.3μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	NA	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	1.84% 68g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Boiled White Beans per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Roasted Potatoes with Salt versus 100 g of Boiled White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Roasted Potatoes with Salt vs Boiled White Beans:

• Both Frozen Roasted Potatoes with Salt and Boiled White Beans have similar amounts of vitamins per 100 g
• Both Frozen Roasted Potatoes with Salt as well as Boiled White Beans have insufficient amounts of Vitamin C in 100 grams.

Comparing minerals per 100 grams for Frozen Roasted Potatoes with Salt vs Boiled White Beans:

• 100 grams of Frozen Roasted Potatoes with Salt have 49.7 times more Sodium than Boiled White Beans.
• While 100 g of Boiled White Beans contain 6 times more Calcium and 7.4 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled White Beans contain similar levels of Potassium per 100 grams.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled White Beans contain 2.4 times more Fiber and 4.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled White Beans offer comparable quantities of Energy and Carbohydrate per 100 grams.