Comparing Nutrients in 300 calories Black Beans VS Frozen Roasted Potatoes with Salt

Weight per 300 calories

• Black Beans: 88g
• Frozen Roasted Potatoes with Salt: 236g

Black Beans have 2.7 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Black Beans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.2% 55g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	2.57% 1.87g	2.25% 1.63g	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	36% 13.6g	16% 6.14g	38g per day for Men 19-50 years
Protein	34% 19g	9.36% 5.24g	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	66% 0.79mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	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	98% 391μg	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	4.46% 4mg	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	1.23% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.1% 4.93μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 108mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	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	55.2% 4.4mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	36% 150mg	NA	420mg per day for Men 19-50 years
Manganese	40.5% 0.93mg	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	44.2% 310mg	NA	700mg per day for Men 19-50 years
Potassium	38.4% 1305mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	NA	55μg per day for Men 19-50 years
Sodium	0.29% 4.4mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	NA	11mg per day for Men 19-50 years
Water	0.26% 9.7g	4.35% 161g	3700g per day for Men 19-50 years

Black Beans VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Black Beans or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 300 calories 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 300 kcal
• Both Raw Black Beans as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Black Beans vs Frozen Roasted Potatoes with Salt:

• 300 calories of Black Beans have 3.1 times more Calcium, 3.7 times more Iron and 1.2 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 160 times more Sodium than Raw Black Beans.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Black Beans have 2.2 times more Fiber and 3.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Black Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.