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

Macros Ratio

	Protein	Fat	Carbs
Black Beans	25%	4%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Black Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	16.7% 483kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	2.08% 2g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	1.62% 0.52g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	24.6% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.4g	28.5% 37g	130g per day for Men 19-50 years
Sugars	4.14% 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	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	58% 22g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	54.7% 30.6g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	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	106% 1.28mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	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	157% 629μg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.4% 174mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	89% 7.1mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	NA	420mg per day for Men 19-50 years
Manganese	65.3% 1.5mg	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	71.3% 499mg	NA	700mg per day for Men 19-50 years
Potassium	62% 2102mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	47% 5.17mg	NA	11mg per day for Men 19-50 years
Water	0.42% 15.6g	2.6% 97g	3700g per day for Men 19-50 years

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

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

• Both Raw Black Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Raw 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 Black Beans vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Black Beans have 8.2 times more Calcium, 10 times more Iron and 3.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 59.6 times more Sodium than Raw 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 Black Beans have 2.7 times more Energy, 2.4 times more Carbohydrate, 3.1 times more Sugars, 6 times more Fiber and 9.7 times more Protein than Frozen Roasted Potatoes with Salt.