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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Black Beans	Recommended Dietary Allowance
Energy	17.4% 504kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	7.4% 7.2g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	2.07% 0.66g	1.72% 0.55g	32g per day for Men 19-50 years
Omega 3	NA	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	NA	2.94% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	72.4% 94g	130g per day for Men 19-50 years
Sugars	3.78% 2.74g	1.75% 1.27g	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	27% 10.3g	91% 34.5g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	80.7% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	21% 0.27mg	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	148% 591μg	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	7.5% 6.75mg	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	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Black Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	NA	92% 0.83mg	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	25% 2mg	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	NA	66% 278mg	420mg per day for Men 19-50 years
Manganese	NA	76.6% 1.76mg	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	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	52.5% 1786mg	41.4% 1409mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	NA	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	7.3% 270g	7.05% 261g	3700g per day for Men 19-50 years

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

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

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

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

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

• 14 ounces of Frozen Roasted Potatoes with Salt have 1.3 times more Potassium and 298 times more Sodium than Boiled Black Beans.
• While 14 oz of Boiled Black Beans contain 1.8 times more Calcium and 4.2 times more Iron than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Black Beans contain 3.3 times more Fiber and 4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Black Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.