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

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Boiled Black Turtle Beans: 231g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	NA	9.8% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.5% 61.8g	43.2% 56g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	1% 0.74g	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	16% 6.14g	50.4% 19g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	33.7% 19g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	9.94% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	13.7% 0.18mg	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	49.6% 198μg	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	4.46% 4mg	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	13.4% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.35% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	NA	69% 0.62mg	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	14.8% 1.2mg	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	NA	27% 113mg	420mg per day for Men 19-50 years
Manganese	NA	33% 0.75mg	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	50% 351mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	29.4% 999mg	3400mg per day for Men 19-50 years
Selenium	NA	5.03% 2.77μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	0.46% 6.92mg	1500mg per day for Men 19-50 years
Zinc	NA	16% 1.75mg	11mg per day for Men 19-50 years
Water	4.35% 161g	4.1% 152g	3700g per day for Men 19-50 years

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

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

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

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

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

• 300 calories of Frozen Roasted Potatoes with Salt have 101.7 times more Sodium than Boiled Black Turtle Beans.
• While 300 kcal of Boiled Black Turtle Beans contain 3.6 times more Calcium and 5.6 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Black Turtle Beans contain similar levels of Potassium per 300 calories.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled Black Turtle Beans contain 3.1 times more Fiber and 3.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Black Turtle Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.