Comparing Nutrients in 100 calories Boiled Pinto Beans with Salt VS Frozen Roasted Potatoes with Salt

Weight per 100 calories

• Boiled Pinto Beans with Salt: 70g
• Frozen Roasted Potatoes with Salt: 78.7g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Pinto Beans with Salt or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans with Salt	25%	4%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Pinto Beans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.076g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	4.76% 0.076g	NA	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.055g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.3g	16% 20.6g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	16.6% 6.3g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	3.12% 1.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.34% 0.043mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.22mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	30% 120μg	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	0.62% 0.56mg	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	4.4% 0.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.04% 2.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.2% 32mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	18.3% 1.46mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	NA	420mg per day for Men 19-50 years
Manganese	13.8% 0.32mg	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	14.7% 103mg	NA	700mg per day for Men 19-50 years
Potassium	8.97% 305mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	7.9% 4.34μg	NA	55μg per day for Men 19-50 years
Sodium	11% 166mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	6.23% 0.69mg	NA	11mg per day for Men 19-50 years
Water	1.2% 44g	1.45% 53.6g	3700g per day for Men 19-50 years

Boiled Pinto Beans With Salt VS Frozen Roasted Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Pinto Beans with Salt or Frozen Roasted Potatoes with Salt?

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

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

Comparing minerals per 100 calories for Boiled Pinto Beans with Salt vs Frozen Roasted Potatoes with Salt:

• 100 calories of Boiled Pinto Beans with Salt have 2.7 times more Calcium and 3.7 times more Iron than Frozen Roasted Potatoes with Salt.
• While 100 kcal of Frozen Roasted Potatoes with Salt contain 1.4 times more Sodium than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt 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 Boiled Pinto Beans with Salt have 3.1 times more Fiber and 3.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Pinto Beans with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.