Comparing Nutrients in 300 calories Frozen Roasted Potatoes with Salt VS Canned Refried Beans, fat-free

Weight per 300 calories

• Frozen Roasted Potatoes with Salt: 236g
• Canned Refried Beans, fat-free: 380g

Frozen Roasted Potatoes with Salt have 1.6 times more energy per 100g than Canned Refried Beans, fat-free. It has average energy density when compared to other foods. Canned Refried Beans, fat-free having average energy density.

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.28g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	NA	3% 0.51g	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	39.4% 51.3g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	3.2% 2.3g	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	% 2.3g	g per day for Men 19-50 years
Fiber	16% 6.14g	47% 18g	38g per day for Men 19-50 years
Protein	9.36% 5.24g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	33% 0.43mg	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	54% 216μg	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	3.8% 3.4mg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.33% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	NA	68.8% 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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	NA	34.4% 144mg	420mg per day for Men 19-50 years
Manganese	NA	54% 1.24mg	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	60.2% 422mg	700mg per day for Men 19-50 years
Potassium	31.3% 1063mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	NA	39.4% 21.6μg	55μg per day for Men 19-50 years
Sodium	47% 704mg	88.6% 1329mg	1500mg per day for Men 19-50 years
Zinc	NA	22.4% 2.47mg	11mg per day for Men 19-50 years
Water	4.35% 161g	8.08% 299g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Canned Refried Beans, Fat-free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Roasted Potatoes with Salt or Canned Refried Beans, fat-free?

Lets compare vitamin content per 300 calories of Frozen Roasted Potatoes with Salt vs Canned Refried Beans, fat-free:

• Both Frozen Roasted Potatoes with Salt and Canned Refried Beans, fat-free have similar amounts of vitamins per 300 kcal
• Both Frozen Roasted Potatoes with Salt as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin C in 300 calories.

Comparing minerals per 300 calories for Frozen Roasted Potatoes with Salt vs Canned Refried Beans, fat-free:

• 300 kcal of Canned Refried Beans, fat-free contain 3.6 times more Calcium, 5.2 times more Iron, 1.9 times more Sodium and 1.9 times more Water than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Refried Beans, fat-free 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 calories of Frozen Roasted Potatoes with Salt have 1.2 times more Carbohydrate than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 2.9 times more Fiber and 3.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Refried Beans, fat-free offer comparable quantities of Energy per 300 calories.