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

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Black Turtle Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	117% 3390kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	7.25% 2.32g	5.2% 1.67g	32g per day for Men 19-50 years
Omega 3	110% 1.76g	NA	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	487% 633g	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	379% 213g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Black Turtle 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 Turtle Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	160% 1600mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	1111% 10mg	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	1088% 87mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	NA	420mg per day for Men 19-50 years
Manganese	435% 10mg	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	629% 4400mg	NA	700mg per day for Men 19-50 years
Potassium	441% 15000mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	6% 90mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	NA	11mg per day for Men 19-50 years
Water	2.97% 110g	18.4% 681g	3700g per day for Men 19-50 years

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

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

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

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

• 1 kilogram of Black Turtle Beans has 10.7 times more Calcium, 17.4 times more Iron and 3.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 33.1 times more Sodium than Raw Black Turtle Beans.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Black Turtle Beans has 2.7 times more Energy, 2.4 times more Carbohydrate, 3.1 times more Sugars, 6 times more Fiber and 9.6 times more Protein than Frozen Roasted Potatoes with Salt.