Comparing Nutrients in 1 pound Canned Pinto Beans with Liquids VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans with Liquids	22%	6%	72%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Pinto Beans with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 372kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.54g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	NA	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	91% 119g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	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	55% 21g	31% 11.8g	38g per day for Men 19-50 years
Protein	37.3% 21g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans with Liquids	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	19.7% 0.24mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	27.2% 109μg	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	3.53% 3.18mg	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	16.6% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	21.3% 213mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	81.6% 0.73mg	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	83.3% 6.67mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	35.6% 150mg	NA	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	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	59.6% 417mg	NA	700mg per day for Men 19-50 years
Potassium	37% 1252mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	81% 1216mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	NA	11mg per day for Men 19-50 years
Water	9.6% 355g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans with Liquids VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Pinto Beans with Liquids 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 Canned Pinto Beans with Liquids vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 1 pound for Canned Pinto Beans with Liquids vs Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Pinto Beans with Liquids has 3.1 times more Calcium and 2.9 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.6 times more Potassium than Canned Pinto Beans Solids and Liquids.
• Both Canned Pinto Beans with Liquids and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per one pound.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Pinto Beans with Liquids has 1.8 times more Fiber and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.5 times more Energy and 1.7 times more Carbohydrate than Canned Pinto Beans Solids and Liquids.