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

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans	26%	4%	70%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Black Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	6.45% 187kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.6g	28.5% 37g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	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	32.5% 12.3g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Black 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	29% 0.35mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	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	53% 211μg	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	8.22% 1.23mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	37.2% 2.98mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	NA	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	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	28.3% 198mg	NA	700mg per day for Men 19-50 years
Potassium	15% 503mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	NA	11mg per day for Men 19-50 years
Water	2.5% 93g	2.6% 97g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled Black 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 Boiled Black Beans vs Frozen Roasted Potatoes with Salt:

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

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

• 5 ounces of Boiled Black Beans have 1.8 times more Calcium and 4.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium and 298 times more Sodium than Boiled Black Beans.
• 5 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Black Beans have 3.3 times more Fiber and 4 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Black Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.