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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Mungo Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	11.8% 341kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	1.7% 1.64g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	NA	62.4% 1g	1.6g per day for Men 19-50 years
Omega 6	NA	0.42% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	45.4% 59g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	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	6.84% 2.6g	48% 18.3g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	45% 25.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Mungo Beans	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	9.04% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	21.6% 0.28mg	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	54% 216μg	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	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	Mungo Beans	Recommended Dietary Allowance
Calcium	1.5% 15mg	14% 138mg	1000mg per day for Men 19-50 years
Copper	NA	109% 0.98mg	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	95% 7.57mg	8mg per day for Men 19-50 years
Magnesium	NA	63.6% 267mg	420mg per day for Men 19-50 years
Manganese	NA	66.4% 1.53mg	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	54% 379mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	29% 983mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	2.53% 38mg	1500mg per day for Men 19-50 years
Zinc	NA	30.5% 3.35mg	11mg per day for Men 19-50 years
Water	1.84% 68g	0.29% 11g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Frozen Roasted Potatoes with Salt versus 100 g of Mungo 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 Mungo Beans:

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

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

• 100 grams of Frozen Roasted Potatoes with Salt have 7.8 times more Sodium than Mungo Beans.
• While 100 g of Raw Mungo Beans contain 9.2 times more Calcium, 15.1 times more Iron and 2.2 times more Potassium than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Mungo Beans contain 2.7 times more Energy, 2.3 times more Carbohydrate, 7 times more Fiber and 11.4 times more Protein than Frozen Roasted Potatoes with Salt.