Comparing Nutrients in 5 ounces Canned Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Canned Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.6% 133kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	NA	1.6g per day for Men 19-50 years
Omega 6	0.46% 0.078g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	28.5% 37g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	1.35% 0.98g	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	3.05% 2.2g	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	% 2.25g	NA	g per day for Men 19-50 years
Sucrose	% 6.8g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	12% 6.73g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.25% 0.055mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.12% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	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	4.25% 17μg	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	2.68% 2.4mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	21% 1.7mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	NA	420mg per day for Men 19-50 years
Manganese	6.7% 0.15mg	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	15% 105mg	NA	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	13% 7.1μg	NA	55μg per day for Men 19-50 years
Sodium	32.4% 486mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	29.4% 3.23mg	NA	11mg per day for Men 19-50 years
Water	2.76% 102g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Beans versus 5 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Beans vs Frozen Roasted Potatoes with Salt:

• Both Canned Beans with Salt and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Canned Beans with Salt as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Canned Beans vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Canned Beans have 2.3 times more Calcium and 2.4 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2 times more Potassium than Canned Beans with Salt.
• Both Canned Beans and Frozen Roasted Potatoes with Salt contain similar levels of Sodium per five ounces.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Beans have 11.5 times more Sugars, 1.6 times more Fiber and 2.1 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.4 times more Energy than Canned Beans with Salt.
• Both Canned Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Carbohydrate per five ounces.