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

Weight per 300 calories

• Boiled Navy Beans: 214g
• Frozen Roasted Potatoes with Salt: 236g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Navy 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	1.37% 1.33g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	23.7% 0.38g	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	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	59.2% 22.5g	16% 6.14g	38g per day for Men 19-50 years
Protein	31.5% 17.6g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy 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	42.3% 0.51mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.7% 0.3mg	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	75% 300μg	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	2.14% 1.93mg	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	0.14% 0.021mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	14.8% 148mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.12% 4.7μg	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	63.2% 5.06mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	27% 114mg	NA	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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% 309mg	NA	700mg per day for Men 19-50 years
Potassium	24.5% 834mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.2μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	NA	11mg per day for Men 19-50 years
Water	3.7% 137g	4.35% 161g	3700g per day for Men 19-50 years

Boiled Navy Beans VS Frozen Roasted Potatoes With Salt Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Boiled Navy Beans vs Frozen Roasted Potatoes with Salt:

• Both Boiled Navy Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 300 kcal
• Both Boiled Navy Beans as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 300 calories.

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

• 300 calories of Boiled Navy Beans have 4.2 times more Calcium and 4.3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 300 kcal of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium and more Sodium than Boiled Navy Beans.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Navy Beans have 3.7 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Navy Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.