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

Weight per 500 calories

• Canned Cranberry Beans: 602g
• Frozen Roasted Potatoes with Salt: 394g

Frozen Roasted Potatoes with Salt have 1.5 times more energy per unit of mass than Canned Cranberry Beans, which is average in comparison to other foods. Canned Cranberry Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Cranberry Beans	26%	3%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Cranberry 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	1.74% 1.7g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	2.34% 0.4g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	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	100% 38g	27% 10.2g	38g per day for Men 19-50 years
Protein	59.6% 33.4g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	Canned Cranberry Beans	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	19.6% 0.23mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.5% 0.33mg	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	116% 464μg	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	5.35% 4.8mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Cranberry Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	20.5% 205mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	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	117% 9.34mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	NA	420mg per day for Men 19-50 years
Manganese	52.4% 1.2mg	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	74% 518mg	NA	700mg per day for Men 19-50 years
Potassium	46% 1566mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	34% 18.7μg	NA	55μg per day for Men 19-50 years
Sodium	133% 2000mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	NA	11mg per day for Men 19-50 years
Water	12.6% 467g	7.24% 268g	3700g per day for Men 19-50 years

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

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

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

• Both Canned Cranberry Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 500 kcal
• Both Canned Cranberry Beans as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 500 calories.

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

• 500 calories of Canned Cranberry Beans have 3.5 times more Calcium, 4.7 times more Iron, 1.7 times more Sodium and 1.7 times more Water than Frozen Roasted Potatoes with Salt.
• Both Canned Cranberry Beans and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per 500 calories.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Cranberry Beans have 3.7 times more Fiber and 3.8 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Canned Cranberry Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.