Comparing Nutrients in 5 ounces Canned Refried Beans, fat-free VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Refried Beans, fat-free	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	3.86% 112kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	28.5% 37g	130g per day for Men 19-50 years
Sugars	1.2% 0.86g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.86g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.66g	9.7% 3.7g	38g per day for Men 19-50 years
Protein	13.5% 7.57g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	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	3.54% 0.043mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	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	20% 80.8μg	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	1.4% 1.28mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	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	25.7% 0.23mg	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	28.7% 2.3mg	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	NA	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	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	22.5% 157mg	NA	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	14.7% 8.08μg	NA	55μg per day for Men 19-50 years
Sodium	33% 496mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	NA	11mg per day for Men 19-50 years
Water	3% 112g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Refried Beans, fat-free 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 Refried Beans, fat-free vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 5 ounces for Canned Refried Beans, fat-free vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Canned Refried Beans, fat-free have 2.3 times more Calcium and 3.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free 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 Refried Beans, fat-free have 1.8 times more Fiber and 2.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Energy and 1.9 times more Carbohydrate than Canned Refried Beans, fat-free.