Comparing Nutrients in 7 ounces Black Turtle Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Black Turtle Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	23% 673kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	NA	1.6g per day for Men 19-50 years
Omega 6	2.46% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	97% 126g	40% 52g	130g per day for Men 19-50 years
Sugars	5.8% 4.2g	1.9% 1.37g	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	81% 30.8g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	75.3% 42g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Black Turtle 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	149% 1.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.5% 0.38mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	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	220% 881μg	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	3.75% 3.37mg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	31.8% 318mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	220% 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	216% 17.3mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	NA	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	125% 873mg	NA	700mg per day for Men 19-50 years
Potassium	87.5% 2977mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	NA	11mg per day for Men 19-50 years
Water	0.59% 22g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Turtle Beans VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Black Turtle Beans versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Black Turtle Beans vs Frozen Roasted Potatoes with Salt:

• Both Raw Black Turtle Beans and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Raw Black Turtle Beans as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Black Turtle Beans vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Black Turtle Beans have 10.7 times more Calcium, 17.4 times more Iron and 3.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 33.1 times more Sodium than Raw Black Turtle Beans.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Black Turtle Beans have 2.7 times more Energy, 2.4 times more Carbohydrate, 3.1 times more Sugars, 6 times more Fiber and 9.6 times more Protein than Frozen Roasted Potatoes with Salt.