Comparing Nutrients in 14 ounces Boiled Navy Beans VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Navy Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	19% 556kcal	22% 639kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	21% 20.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	13.4% 4.3g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	84% 109g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	1.6% 1.15g	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	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	% 0g	% 0.48g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 0.67g	g per day for Men 19-50 years
Fiber	110% 41.7g	24% 9.13g	38g per day for Men 19-50 years
Protein	58.3% 32.7g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Oven-heated 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	78.4% 0.94mg	40.4% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	53% 8.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	52.5% 0.68mg	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	139% 556μg	22% 87.3μg	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	3.97% 3.57mg	52% 47mg	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	0.26% 0.04mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	27.4% 274mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	64% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	117% 9.37mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	37.8% 0.87mg	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	81.6% 572mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	45.4% 1544mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	103% 1552mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	6.84% 253g	6.77% 250g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Navy Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled Navy Beans have 1.9 times more Vitamin B1, 2.1 times more Vitamin B2 and 6.4 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 3.3 times more Vitamin B3, 1.8 times more Vitamin B5, 13.1 times more Vitamin C and 3.8 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Boiled Navy 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 14 oz.

Comparing minerals per 14 ounces for Boiled Navy Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled Navy Beans have 5.3 times more Calcium, 1.4 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 29 times more Selenium and 2.6 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 more Sodium than Boiled Navy Beans.
• Both Boiled Navy Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Navy Beans have 9.8 times more Omega 3, 4.6 times more Fiber and 3.3 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 8.3 times more Fat, 11 times more Saturated Fat and 2.1 times more Omega 6 than Boiled Navy Beans.
• Both Boiled Navy Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Boiled Navy Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.