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

Weight per 500 calories

• Frozen Roasted Potatoes with Salt: 394g
• Boiled Navy Beans: 357g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.35% 7.13g	2.3% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	39.5% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	2.86% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	71.6% 93g	130g per day for Men 19-50 years
Sugars	3.75% 2.7g	1.82% 1.32g	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	% 1.32g	g per day for Men 19-50 years
Fiber	27% 10.2g	99% 37.5g	38g per day for Men 19-50 years
Protein	15.6% 8.74g	52.5% 29.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	70.5% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	14.5% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	38% 0.49mg	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	125% 500μg	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	7.44% 6.7mg	3.57% 3.2mg	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	0.24% 0.036mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	5.9% 59mg	24.6% 246mg	1000mg per day for Men 19-50 years
Copper	NA	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.86μg	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	24.6% 1.97mg	105% 8.43mg	8mg per day for Men 19-50 years
Magnesium	NA	45% 189mg	420mg per day for Men 19-50 years
Manganese	NA	82% 1.9mg	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	73.5% 514mg	700mg per day for Men 19-50 years
Potassium	52% 1772mg	41% 1389mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	78.2% 1173mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	NA	33.4% 3.68mg	11mg per day for Men 19-50 years
Water	7.24% 268g	6.16% 228g	3700g per day for Men 19-50 years

Frozen Roasted Potatoes With Salt VS Boiled Navy Beans Nutrients Per 500 Kcal

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

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

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

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

• 500 calories of Frozen Roasted Potatoes with Salt have 1.3 times more Potassium and more Sodium than Boiled Navy Beans.
• While 500 kcal of Boiled Navy Beans contain 4.2 times more Calcium and 4.3 times more Iron than Frozen Roasted Potatoes with Salt.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled Navy Beans contain 3.7 times more Fiber and 3.4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Boiled Navy Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.