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

Weight per 300 calories

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

Frozen Roasted Potatoes with Salt have 1.6 times more energy per unit of mass than Canned Refried Beans, fat-free, which is average in comparison to other foods. Canned Refried Beans, fat-free having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Canned Refried Beans, fat-free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.76% 1.7g	4.4% 4.28g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	36.3% 0.58g	NA	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.4% 51.3g	47.5% 61.8g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	% 2.3g	NA	g per day for Men 19-50 years
Fiber	47% 18g	16% 6.14g	38g per day for Men 19-50 years
Protein	36.2% 20.3g	9.36% 5.24g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	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	9.5% 0.11mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.4% 0.057mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.6% 1.37mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.74mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	54% 216μg	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	3.8% 3.4mg	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% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.33% 7.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 129mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	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	77% 6.15mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	34.4% 144mg	NA	420mg per day for Men 19-50 years
Manganese	54% 1.24mg	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	60.2% 422mg	NA	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	31.3% 1063mg	3400mg per day for Men 19-50 years
Selenium	39.4% 21.6μg	NA	55μg per day for Men 19-50 years
Sodium	88.6% 1329mg	47% 704mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.47mg	NA	11mg per day for Men 19-50 years
Water	8.08% 299g	4.35% 161g	3700g per day for Men 19-50 years

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

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

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

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

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

• 300 calories of Canned Refried Beans, fat-free have 3.6 times more Calcium, 5.2 times more Iron, 1.2 times more Potassium, 1.9 times more Sodium and 1.9 times more Water than Frozen Roasted Potatoes with Salt.
• 300 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Refried Beans, fat-free have 2.9 times more Fiber and 3.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Canned Refried Beans, fat-free and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.