Comparing Nutrients in 500 calories Canned Refried Beans, fat-free VS Frozen Roasted Potatoes with Salt

Weight per 500 calories

• Canned Refried Beans, fat-free: 633g
• Frozen Roasted Potatoes with Salt: 394g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.94% 2.85g	7.35% 7.13g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	2.05% 0.66g	32g per day for Men 19-50 years
Omega 3	60.5% 0.97g	NA	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	79% 103g	130g per day for Men 19-50 years
Sugars	5.33% 3.86g	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	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	% 3.86g	NA	g per day for Men 19-50 years
Fiber	78.3% 29.7g	27% 10.2g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	15.6% 8.74g	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	16% 0.19mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	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	90% 361μg	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	6.33% 5.7mg	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	1.7% 0.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.7μg	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	21.5% 215mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	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	128% 10.3mg	24.6% 1.97mg	8mg per day for Men 19-50 years
Magnesium	57.3% 241mg	NA	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	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	100% 703mg	NA	700mg per day for Men 19-50 years
Potassium	64% 2177mg	52% 1772mg	3400mg per day for Men 19-50 years
Selenium	65.6% 36μg	NA	55μg per day for Men 19-50 years
Sodium	148% 2215mg	78.2% 1173mg	1500mg per day for Men 19-50 years
Zinc	37.4% 4.1mg	NA	11mg per day for Men 19-50 years
Water	13.5% 498g	7.24% 268g	3700g per day for Men 19-50 years

Canned Refried Beans, Fat-free VS Frozen Roasted Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Refried Beans, fat-free or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 500 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 500 kcal
• Both Canned Refried Beans, fat-free as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 500 calories.

Comparing minerals per 500 calories for Canned Refried Beans, fat-free vs Frozen Roasted Potatoes with Salt:

• 500 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.
• 500 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 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 500 calories.