Comparing Nutrients in 100 grams Frozen Roasted Potatoes with Salt VS Canned Refried Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	Canned Refried Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.1% 90kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	2.07% 2g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.97% 0.63g	32g per day for Men 19-50 years
Omega 3	NA	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	NA	2.12% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	10.4% 13.6g	130g per day for Men 19-50 years
Sugars	0.95% 0.69g	0.74% 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	NA	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.54g	g per day for Men 19-50 years
Fiber	6.84% 2.6g	9.74% 3.7g	38g per day for Men 19-50 years
Protein	3.96% 2.22g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	Canned Refried Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	6.33% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.08% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.78% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	7.92% 0.1mg	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	2.75% 11μg	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	1.9% 1.7mg	6.67% 6mg	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	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.75% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Roasted Potatoes with Salt	Canned Refried Beans	Recommended Dietary Allowance
Calcium	1.5% 15mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	NA	14.3% 0.13mg	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	6.25% 0.5mg	18% 1.44mg	8mg per day for Men 19-50 years
Magnesium	NA	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	NA	12.6% 0.29mg	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	13% 92mg	700mg per day for Men 19-50 years
Potassium	13.2% 450mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	NA	10.5% 5.8μg	55μg per day for Men 19-50 years
Sodium	20% 298mg	24.7% 370mg	1500mg per day for Men 19-50 years
Zinc	NA	5.27% 0.58mg	11mg per day for Men 19-50 years
Water	1.84% 68g	2.1% 77.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS Canned Refried Beans per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Roasted Potatoes with Salt versus 100 g of Canned Refried Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Roasted Potatoes with Salt vs Canned Refried Beans:

• 100 g of Canned Refried Beans contain 3.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 100 grams of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 100 grams for Frozen Roasted Potatoes with Salt vs Canned Refried Beans:

• 100 grams of Frozen Roasted Potatoes with Salt have 1.4 times more Potassium than Canned Refried Beans.
• While 100 g of Canned Refried Beans contain 1.9 times more Calcium and 2.9 times more Iron than Frozen Roasted Potatoes with Salt.
• Both Frozen Roasted Potatoes with Salt and Canned Refried Beans contain similar levels of Sodium per 100 grams.
• 100 grams of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Roasted Potatoes with Salt have 1.4 times more Energy and 1.9 times more Carbohydrate than Canned Refried Beans.
• While 100 g of Canned Refried Beans contain 1.4 times more Fiber and 2.2 times more Protein than Frozen Roasted Potatoes with Salt.