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

Weight per 500 calories

• White Beans: 150g
• Frozen Roasted Potatoes with Salt: 394g

White Beans have 2.6 times more energy per 100g than Frozen Roasted Potatoes with Salt. It has high energy density when compared to other foods. Frozen Roasted Potatoes with Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	White 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	1.3% 1.28g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	79% 103g	130g per day for Men 19-50 years
Sugars	4.37% 3.17g	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	60% 23g	27% 10.2g	38g per day for Men 19-50 years
Protein	62.6% 35g	15.6% 8.74g	56g per day for Men 19-50 years

Vitamins

	White 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	54.7% 0.66mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.7% 0.48mg	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	146% 583μg	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	0% 0mg	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	2.1% 0.32mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	36% 360mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	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	196% 15.7mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	NA	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	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	64.6% 452mg	NA	700mg per day for Men 19-50 years
Potassium	79.3% 2695mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	NA	11mg per day for Men 19-50 years
Water	0.46% 17g	7.24% 268g	3700g per day for Men 19-50 years

White Beans VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

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

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

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

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

• 500 calories of White Beans have 6.1 times more Calcium, 8 times more Iron and 1.5 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 500 kcal of Frozen Roasted Potatoes with Salt contain 48.8 times more Sodium than Raw White Beans.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of White Beans have 2.2 times more Fiber and 4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both White Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.