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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

Compare the macro and micronutrient content in 14 oz of Frozen Roasted Potatoes with Salt versus 14 oz of 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 Black Beans:

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

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

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