Comparing Nutrients in 500 calories Canned Baked Beans VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Canned Baked Beans: 476g
• Frozen Roasted Potatoes with Salt: 394g

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

Discover which food has more nutrients per 500 calories - Canned Baked Beans or Frozen Roasted Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Baked Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	79% 103g	130g per day for Men 19-50 years
Sugars	51% 37g	3.75% 2.7g	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	69% 26g	27% 10.2g	38g per day for Men 19-50 years
Protein	41% 23g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.29mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.05mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	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	28.6% 114μg	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	16.4% 14.8mg	7.44% 6.7mg	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	4.76% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.17% 3.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	24% 238mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	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	17.3% 1.4mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	36.3% 152mg	NA	420mg per day for Men 19-50 years
Manganese	NA	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	70.7% 495mg	NA	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.32% 4.76mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	NA	11mg per day for Men 19-50 years
Water	9.34% 346g	7.24% 268g	3700g per day for Men 19-50 years

Canned Baked Beans VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Baked Beans or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 calories of Canned Baked Beans vs Frozen Roasted Potatoes with Salt:

• 500 calories of Canned Baked Beans have 2.2 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 500 calories for Canned Baked Beans vs Frozen Roasted Potatoes with Salt:

• 500 calories of Canned Baked Beans have 4 times more Calcium than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 1.4 times more Iron, 1.3 times more Potassium and 246.4 times more Sodium than Canned Baked Beans no Salt.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Baked Beans have 13.6 times more Sugars, 2.6 times more Fiber and 2.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Canned Baked Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.