Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Canned Red Kidney Beans with Liquids: 370g

Frozen Roasted Potatoes with Salt have 1.6 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has average energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	NA	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	NA	1.8% 0.31g	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	42.3% 55g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	9.45% 6.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.85g	g per day for Men 19-50 years
Fiber	16% 6.14g	42% 16g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	22.8% 0.3mg	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	21.3% 85μg	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	3.3% 2.96mg	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	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	NA	60.5% 0.54mg	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	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	NA	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	NA	47% 1.08mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	NA	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	NA	21% 2.3mg	11mg per day for Men 19-50 years
Water	4.35% 161g	7.8% 289g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Canned Red Kidney Beans with Liquids:

• Both Frozen Roasted Potatoes with Salt and Canned Red Kidney Beans Solids and Liquids have similar amounts of vitamins per 300 kcal
• Both Frozen Roasted Potatoes with Salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Canned Red Kidney Beans with Liquids:

• 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 3 times more Calcium, 3.9 times more Iron, 1.3 times more Sodium and 1.8 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans Solids and Liquids contain 4.2 times more Sugars, 2.6 times more Fiber and 3.7 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.