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

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Navy Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	46% 1338kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	133% 2.14g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	7.82% 1.33g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	73% 95g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	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	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	% 0.83g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 13.2g	% 0.56g	g per day for Men 19-50 years
Fiber	160% 60.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	158% 88.6g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Navy 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	256% 3.08mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	361% 1445μg	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	NA	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	0.53% 0.079mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	58.3% 583mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	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	272% 21.8mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	165% 695mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	245% 5.63mg	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	231% 1615mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	138% 4703mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	1.3% 48g	7.2% 266g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 7.3 times more Vitamin B1, 4.4 times more Vitamin B2, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 11.7 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Raw Navy Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 and Vitamin K per 14 oz.
• Both Raw Navy Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Raw Navy Beans have 11.3 times more Calcium, 10.8 times more Copper, 8.9 times more Iron, 8.3 times more Magnesium, 9 times more Manganese, 5 times more Phosphorus, 3.1 times more Potassium, 22 times more Selenium and 10.7 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 69.8 times more Sodium and 5.5 times more Water than Raw Navy Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Navy Beans have 2.3 times more Energy, 33.6 times more Omega 3, 1.3 times more Omega 6, 2.5 times more Carbohydrate, 18.5 times more Sugars, 7.7 times more Fiber and 9.5 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 3.3 times more Fat and 7.3 times more Saturated Fat than Raw Navy Beans.
• Both Raw Navy Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.