Comparing Nutrients in 1 pound 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	53.3% 1547kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	6.64% 6.44g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	79% 1.26g	NA	1.6g per day for Men 19-50 years
Omega 6	8.86% 1.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 283g	91% 119g	130g per day for Men 19-50 years
Sugars	13.3% 9.6g	4.3% 3.13g	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	185% 70.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	175% 98g	18% 10g	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	340% 4.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.3% 0.88mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	81.6% 4.08mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	503% 2014μg	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	8.57% 7.7mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	55.8% 558mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	424% 3.8mg	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	285% 22.8mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	185% 776mg	NA	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	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	228% 1597mg	NA	700mg per day for Men 19-50 years
Potassium	198% 6727mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	NA	11mg per day for Men 19-50 years
Water	1.35% 50g	8.35% 309g	3700g per day for Men 19-50 years

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

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

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

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

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

• 1 pound of Black Beans has 8.2 times more Calcium, 10 times more Iron and 3.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 59.6 times more Sodium than Raw Black Beans.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Black Beans has 2.7 times more Energy, 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.