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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Yambean	7%	2%	91%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Yambean	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	6.8% 8.8g	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	NA	38g per day for Men 19-50 years
Protein	3.96% 2.22g	1.3% 0.72g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Yambean	Recommended Dietary Allowance
Vitamin A	NA	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	1.4% 0.017mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	1.2% 0.19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.42% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	3.08% 0.04mg	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	2% 8μg	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	15.7% 14mg	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 Yambean	Recommended Dietary Allowance
Calcium	1.5% 15mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	NA	5.1% 0.046mg	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	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	NA	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	NA	2.48% 0.057mg	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	2.3% 16mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	NA	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	1.84% 68g	2.43% 90g	3700g per day for Men 19-50 years

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

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

• 100 g of Boiled and Drained Yambean contain 8.3 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

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

• 100 grams of Frozen Roasted Potatoes with Salt have 3.3 times more Potassium and 74.5 times more Sodium than Boiled Yambean .
• While 100 g of Boiled and Drained Yambean contain 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Yambean contain similar levels of Iron per 100 grams.
• Both Frozen Roasted Potatoes with Salt as well as Boiled and Drained Yambean lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Roasted Potatoes with Salt have 3.3 times more Energy, 3 times more Carbohydrate and 3.1 times more Protein than Boiled Yambean .
• 100 grams of Boiled Yambean provide inadequate amounts of Energy and Protein