Comparing Nutrients in 100 calories Canned Refried Beans, fat-free VS Frozen Roasted Potatoes with Salt

Weight per 100 calories

• Canned Refried Beans, fat-free: 127g
• Frozen Roasted Potatoes with Salt: 78.7g

Frozen Roasted Potatoes with Salt have 1.6 times more energy per unit of mass than Canned Refried Beans, fat-free, which is average in comparison to other foods. Canned Refried Beans, fat-free having average energy density.

Discover which food has more nutrients per 100 calories - Canned Refried Beans, fat-free or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	NA	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	16% 20.6g	130g per day for Men 19-50 years
Sugars	1.07% 0.77g	0.75% 0.54g	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	% 0.77g	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	5.4% 2.05g	38g per day for Men 19-50 years
Protein	12% 6.76g	3.12% 1.75g	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	3.16% 0.038mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.94% 0.25mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	18% 72μg	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	1.27% 1.14mg	1.5% 1.34mg	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	0.34% 0.051mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	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	4.3% 43mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	25.6% 2.05mg	4.92% 0.39mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48mg	NA	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	20% 141mg	NA	700mg per day for Men 19-50 years
Potassium	13% 435mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	NA	55μg per day for Men 19-50 years
Sodium	29.5% 443mg	15.6% 235mg	1500mg per day for Men 19-50 years
Zinc	7.48% 0.82mg	NA	11mg per day for Men 19-50 years
Water	2.7% 100g	1.45% 53.6g	3700g per day for Men 19-50 years

Canned Refried Beans, Fat-free VS Frozen Roasted Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Refried Beans, fat-free or Frozen Roasted Potatoes with Salt?

Lets compare vitamin content per 100 calories 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 100 kcal
• Both Canned Refried Beans, fat-free as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in 100 calories.

Comparing minerals per 100 calories for Canned Refried Beans, fat-free vs Frozen Roasted Potatoes with Salt:

• 100 calories of Canned Refried Beans, fat-free have 3.6 times more Calcium, 5.2 times more Iron, 1.2 times more Potassium, 1.9 times more Sodium and 1.9 times more Water than Frozen Roasted Potatoes with Salt.
• 100 calories of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Refried Beans, fat-free have 2.9 times more Fiber and 3.9 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Canned Refried Beans, fat-free and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.