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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Black Beans	Recommended Dietary Allowance
Energy	43.8% 1270kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.67g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	NA	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 262g	182% 237g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	4.4% 3.2g	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	68.4% 26g	229% 87g	38g per day for Men 19-50 years
Protein	39.6% 22g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled 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	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	53% 0.69mg	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	373% 1490μg	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	19% 17mg	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	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 1 kilogram:

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