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

Macros Ratio

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

Macro Nutrients

	Boiled Black Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	45.5% 1320kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	5.57% 5.4g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.34% 1.4g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	NA	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	182% 237g	201% 262g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	229% 87g	68.4% 26g	38g per day for Men 19-50 years
Protein	158% 88.6g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	203% 2.44mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	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	373% 1490μg	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	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	58% 8.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	232% 2.1mg	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	263% 21mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	167% 700mg	NA	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	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% 1400mg	NA	700mg per day for Men 19-50 years
Potassium	104% 3550mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	NA	11mg per day for Men 19-50 years
Water	17.8% 657g	18.4% 681g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Black Beans 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 Boiled Black Beans vs Frozen Roasted Potatoes with Salt:

• Both Boiled Black Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 kg
• Both Boiled Black Beans as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one kilogram.

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

• 1 kilogram of Boiled Black Beans has 1.8 times more Calcium and 4.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 1.3 times more Potassium and 298 times more Sodium than Boiled Black Beans.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Black Beans has 3.3 times more Fiber and 4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Black Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one kilogram.