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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Black Beans	25%	4%	71%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Black Beans	Recommended Dietary Allowance
Energy	20% 576kcal	53.3% 1547kcal	2900kcal per day for Men 19-50 years
Fat	8.46% 8.2g	6.64% 6.44g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	NA	79% 1.26g	1.6g per day for Men 19-50 years
Omega 6	NA	8.86% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	218% 283g	130g per day for Men 19-50 years
Sugars	4.3% 3.13g	13.3% 9.6g	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	31% 11.8g	185% 70.3g	38g per day for Men 19-50 years
Protein	18% 10g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	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	340% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	67.3% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	81.6% 4.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	100% 1.3mg	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	503% 2014μg	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	8.57% 7.7mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Black Beans contains 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.