Comparing Nutrients in 1 kilogram 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	118% 3410kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	11.4% 3.66g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	174% 2.78g	NA	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	480% 624g	201% 262g	130g per day for Men 19-50 years
Sugars	29.2% 21g	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	408% 155g	68.4% 26g	38g per day for Men 19-50 years
Protein	386% 216g	39.6% 22g	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	750% 9mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	148% 1.93mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	180% 9mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	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	1110% 4440μg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	123% 1230mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	934% 8.4mg	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	628% 50.2mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	407% 1710mg	NA	420mg per day for Men 19-50 years
Manganese	461% 10.6mg	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	503% 3520mg	NA	700mg per day for Men 19-50 years
Potassium	436% 14830mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	332% 36.5mg	NA	11mg per day for Men 19-50 years
Water	2.98% 110g	18.4% 681g	3700g per day for Men 19-50 years

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

• Frozen Roasted Potatoes with Salt contain more Vitamin C than Raw Black Beans.

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

• Raw 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 Frozen Roasted Potatoes with Salt contain 59.6 times more Sodium and 6.2 times more Water than Raw Black Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Black Beans have 2.7 times more Energy, 2.2 times more Saturated Fat, 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.
• While Frozen Roasted Potatoes with Salt contain 1.3 times more Fat than Raw Black Beans.
• Both Raw Black Beans as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.