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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Boiled Black Beans	Recommended Dietary Allowance
Energy	6.2% 180kcal	6.45% 187kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	1.05% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	26% 33.6g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	0.63% 0.45g	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	9.7% 3.7g	32.5% 12.3g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	22.4% 12.6g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Boiled Black Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.47% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.52% 0.098mg	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	53% 211μg	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	2.68% 2.4mg	0% 0mg	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	8.22% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.9% 4.68μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 5 ounces:

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