Comparing Nutrients in 300 calories Black BeansVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

Black Beans

88g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

186g

Black Beans have 2.1 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 300 calories - Black Beans or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Black Beans

25%

71%

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

28%

66%

300 kcal ▼

Macro Nutrients

Black Beansvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.3%1.25g

Fat

9.85%9.56g

1.25 gvs9.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1%0.32g

Saturated Fat

6.3%2g

0.32 gvs2 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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15.3%0.24g

Omega 3

2.1%0.034g

0.24 gvs0.034 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.7%0.29g

Omega 6

3.1%0.53g

0.29 gvs0.53 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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42.2%55g

Carbohydrate

39.4%51.2g

55 gvs51.2 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.57%1.87g

Sugars

0.75%0.54g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.87 gvs0.54 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.22g

NA gvs0.22 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.32g

NA gvs0.32 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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36%13.6g

Fiber

11.3%4.3g

13.6 gvs4.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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34%19g

Protein

8.35%4.68g

19 gvs4.68 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

Black Beansvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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66%0.79mg

Vitamin B1

19%0.23mg

Thiamine

0.79 mgvs0.23 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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13%0.17mg

Vitamin B2

4.44%0.058mg

Riboflavin

0.17 mgvs0.058 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10.7%1.7mg

Vitamin B3

25%3.98mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs3.98 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

16%0.79mg

Vitamin B5

18.3%0.91mg

Pantothenic acid

0.79 mgvs0.91 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19.4%0.25mg

Vitamin B6

24.7%0.32mg

Pyridoxine

0.25 mgvs0.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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98%391μg

Vitamin B9

10.2%41μg

Folates and Folic Acid

391 μgvs41 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

Cobalamin

0 μgvsNA μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

24.4%22mg

Ascorbic acid

0 mgvs22 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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1.23%0.18mg

Vitamin E

1.24%0.19mg

Tocopherols and Tocotrienols

0.18 mgvs0.19 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.1%4.93μg

Vitamin K

3.57%4.3μg

Phytomenadione or phylloquinone

4.93 μgvs4.3 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Black Beansvs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

11%108mg

Calcium

2.42%24.2mg

108 mgvs24.2 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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82.2%0.74mg

Copper

30%0.27mg

0.74 mgvs0.27 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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55.2%4.4mg

Iron

17.5%1.4mg

4.4 mgvs1.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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36%150mg

Magnesium

12.4%52mg

150 mgvs52 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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40.5%0.93mg

Manganese

17.7%0.41mg

0.93 mgvs0.41 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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44.2%310mg

Phosphorus

26%181mg

310 mgvs181 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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38.4%1305mg

Potassium

26%878mg

1305 mgvs878 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.1%2.8μg

Selenium

0.34%0.19μg

2.8 μgvs0.19 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.29%4.4mg

Sodium

48.6%729mg

4.4 mgvs729 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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29%3.2mg

Zinc

6.78%0.75mg

3.2 mgvs0.75 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.7g

Water

3.18%118g

9.7 gvs118 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Black Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

Raw Black Beans have 3.5 times more Vitamin B1, 2.9 times more Vitamin B2 and 9.5 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin C than Raw Black Beans.
Both Raw Black Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 and Vitamin K per 300 kcal.
Both Raw Black Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Black Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

Raw Black Beans have 4.5 times more Calcium, 2.7 times more Copper, 3.2 times more Iron, 2.9 times more Magnesium, 2.3 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium, 15.1 times more Selenium and 4.3 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 165.6 times more Sodium and 12.1 times more Water than Raw Black Beans.

Comparison of macro-nutrients per 300 calories:

Raw Black Beans have 7.3 times more Omega 3, 3.2 times more Fiber and 4.1 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.7 times more Fat, 6.3 times more Saturated Fat and 1.8 times more Omega 6 than Raw Black Beans.
Both Raw Black Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Black Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Black BeansVS Boiled Black BeansOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Boiled Black BeansBlack BeansVS Frozen Roasted Potatoes with SaltOven-heated Frozen Crinkle Cut French Fried Potatoes with SaltVS Frozen Roasted Potatoes with Salt

Compare Foods

Comparing Nutrients in 300 calories Black BeansVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

Which food has more nutrients per 300 calories - Black Beans or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: