Comparing Nutrients in 14 ounces Great Northern Beans VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Great Northern Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	46.4% 1345kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	4.66% 4.52g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.14% 1.04g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 248g	73% 95g	130g per day for Men 19-50 years
Sugars	12.4% 8.97g	1.15% 0.83g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.56g	g per day for Men 19-50 years
Fiber	211% 80g	21% 7.94g	38g per day for Men 19-50 years
Protein	155% 86.8g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	216% 2.6mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.4% 0.94mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.5% 7.76mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	87.3% 4.37mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	60% 0.78mg	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	478% 1913μg	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.4% 21mg	34% 30.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.82% 0.87mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	69.5% 695mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	369% 3.32mg	34% 0.31mg	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	271% 21.7mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	246% 5.65mg	27% 0.62mg	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	253% 1774mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	162% 5505mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	83.3% 9.17mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Great Northern Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Great Northern Beans have 6.2 times more Vitamin B1, 6.4 times more Vitamin B2, 2.5 times more Vitamin B5, 2.3 times more Vitamin B6, 15.5 times more Vitamin B9, 2.2 times more Vitamin E and 2.9 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin C than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Great Northern Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Great Northern Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Great Northern Beans have 13.5 times more Calcium, 10.9 times more Copper, 8.8 times more Iron, 9 times more Magnesium, 9.1 times more Manganese, 5.5 times more Phosphorus, 3.7 times more Potassium, 25.8 times more Selenium and 6.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 24.9 times more Sodium and 6.3 times more Water than Raw Great Northern Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Great Northern Beans have 2.3 times more Energy, 13.3 times more Omega 3, 2.6 times more Carbohydrate, 10.8 times more Sugars, 10.1 times more Fiber and 9.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.4 times more Fat and 3.5 times more Saturated Fat than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6 per 14 oz.
• Both Raw Great Northern Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.