Comparing Nutrients in 14 ounces Black Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Black Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	46.7% 1353kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.64g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	NA	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 248g	80% 104g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	3.78% 2.74g	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	162% 61.5g	27% 10.3g	38g per day for Men 19-50 years
Protein	153% 85.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Black Beans	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	298% 3.57mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.5% 7.76mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.4% 3.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.3% 1.14mg	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	441% 1762μg	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% 0mg	7.5% 6.75mg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	49% 488mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	371% 3.34mg	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	249% 20mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	162% 679mg	NA	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	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	200% 1397mg	NA	700mg per day for Men 19-50 years
Potassium	173% 5886mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	NA	11mg per day for Men 19-50 years
Water	1.2% 43.7g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Beans VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Black Beans versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Black Beans vs Frozen Roasted Potatoes with Salt:

• Both Raw Black Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 14 oz
• Both Raw Black Beans as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Black Beans vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Black Beans have 8.2 times more Calcium, 10 times more Iron and 3.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 59.6 times more Sodium than Raw Black Beans.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Black Beans have 2.7 times more Energy, 2.4 times more Carbohydrate, 3.1 times more Sugars, 6 times more Fiber and 9.7 times more Protein than Frozen Roasted Potatoes with Salt.