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

Macros Ratio

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

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Black Beans	Recommended Dietary Allowance
Energy	6.2% 180kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	2.64% 2.57g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.62% 0.52g	32g per day for Men 19-50 years
Omega 3	NA	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	NA	2.77% 0.47g	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	68% 88.4g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	4.14% 3g	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	58% 22g	38g per day for Men 19-50 years
Protein	5.6% 3.15g	54.7% 30.6g	56g per day for Men 19-50 years

Vitamins

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

Minerals

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

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

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

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

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

• 5 ounces of Frozen Roasted Potatoes with Salt have 59.6 times more Sodium than Black Beans.
• While 5 oz of Raw Black Beans contain 8.2 times more Calcium, 10 times more Iron and 3.3 times more Potassium 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 Raw Black Beans contain 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.