Comparing Nutrients in 14 ounces Boiled Green Snap Beans VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Green Snap Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	24% 31.3g	73% 95g	130g per day for Men 19-50 years
Sugars	20% 14.4g	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	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	33.4% 12.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	14% 127μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.2% 2.44mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	32.7% 131μg	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	42.8% 38.5mg	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	12% 1.83mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	158% 190μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.5% 175mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	32.2% 2.58mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	16.4% 115mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	9.57% 354g	7.2% 266g	3700g per day for Men 19-50 years

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

• Boiled and Drained Green Snap Beans have more Vitamin A, 2.6 times more Vitamin B2, 1.3 times more Vitamin C, 4.6 times more Vitamin E and 22.8 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 1.4 times more Vitamin B1, 3.5 times more Vitamin B3, 6.1 times more Vitamin B5 and 3.5 times more Vitamin B6 than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 14 oz.
• Both Boiled and Drained Green Snap Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled and Drained Green Snap Beans have 3.4 times more Calcium, 1.8 times more Manganese and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Copper, 2.8 times more Phosphorus, 2.6 times more Potassium, 349 times more Sodium and 1.4 times more Zinc than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron and Magnesium per 14 oz.
• Both Boiled and Drained Green Snap Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Green Snap Beans have 5.6 times more Omega 3, 17.3 times more Sugars and 1.6 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.2 times more Energy, 17.8 times more Fat, 19.5 times more Saturated Fat, 4.5 times more Omega 6 and 3 times more Carbohydrate than Boiled and Drained Green Snap Beans.
• Both Boiled and Drained Green Snap Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Green Snap 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.