Comparing Nutrients in 7 ounces Boiled Pinto Beans with Salt VS Frozen Roasted Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Pinto Beans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	9.8% 284kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	NA	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	40% 52g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	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	% 0.67g	NA	g per day for Men 19-50 years
Fiber	47% 18g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	32% 18g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	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	32% 0.38mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	85.3% 341μg	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	1.76% 1.6mg	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	12.4% 1.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.13% 91mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.43mg	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	52% 4.15mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	NA	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	41.7% 292mg	NA	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	NA	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	NA	11mg per day for Men 19-50 years
Water	3.38% 125g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans with Salt VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Pinto Beans with Salt 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 Boiled Pinto Beans with Salt vs Frozen Roasted Potatoes with Salt:

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

Comparing minerals per 7 ounces for Boiled Pinto Beans with Salt vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Pinto Beans with Salt have 3.1 times more Calcium and 4.2 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Sodium than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Frozen Roasted Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pinto Beans with Salt have 3.5 times more Fiber and 4.1 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Boiled Pinto Beans with Salt and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per seven ounces.