Comparing Nutrients in 1 kilogram Canned Black Beans low Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Black Beans low Salt	26%	3%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Black Beans low Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	31.4% 910kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	NA	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	201% 262g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	9.5% 6.9g	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	182% 69g	68.4% 26g	38g per day for Men 19-50 years
Protein	108% 60.3g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Canned Black Beans low 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	117% 1.4mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	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	153% 610μg	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	30% 27mg	19% 17mg	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	41.3% 6.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Beans low Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	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	238% 19mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	NA	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	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	154% 1080mg	NA	700mg per day for Men 19-50 years
Potassium	91% 3080mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	NA	55μg per day for Men 19-50 years
Sodium	92% 1380mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	NA	11mg per day for Men 19-50 years
Water	20.4% 756g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Black Beans low Salt VS Frozen Roasted Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Black Beans low Salt versus 1 kg of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Black Beans low Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Black Beans low Salt has 1.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Canned Black Beans low Salt vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Canned Black Beans low Salt has 2.3 times more Calcium and 3.8 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.5 times more Potassium and 2.2 times more Sodium than Canned Black Beans low Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Black Beans low Salt has 2.7 times more Fiber and 2.7 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.4 times more Energy and 1.6 times more Carbohydrate than Canned Black Beans low Salt.