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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Canned Green Snap Beans	17%	16%	67%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	20% 579kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	20.4% 20g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	15.5% 4.96g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	36% 0.58g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	2.08% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	13% 17g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	4.27% 3.1g	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	1.8% 1.3g	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	% 0.28g	% 1.15g	g per day for Men 19-50 years
Sucrose	% 0.56g	% 0.64g	g per day for Men 19-50 years
Fiber	21% 7.94g	20% 7.54g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.94% 71.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	9.16% 0.12mg	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	30.8% 123μg	27.8% 111μg	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	34% 30.6mg	12.3% 11mg	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	2.65% 0.4mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	129% 154μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	15% 0.13mg	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	30.8% 2.46mg	52.6% 4.2mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	28% 0.65mg	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	46% 321mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	44.4% 1508mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	92% 1385mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	7.2% 266g	10% 371g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Green Snap Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 14 oz of Canned Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 6.6 times more Vitamin B1, 10.4 times more Vitamin B3, 2.2 times more Vitamin B5, 6.5 times more Vitamin B6 and 2.8 times more Vitamin C than Canned Green Snap Beans.
• While 14 oz of Drained Solids of Canned Green Snap Beans without Salt contain more Vitamin A and 18.5 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Green Snap Beans provide similar amounts of Vitamin B2 and Vitamin B9 per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin K
• 14 ounces of Canned Green Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.3 times more Copper, 1.6 times more Magnesium, 4.1 times more Phosphorus, 4 times more Potassium, 174.5 times more Sodium and 1.7 times more Zinc than Canned Green Snap Beans.
• While 14 oz of Drained Solids of Canned Green Snap Beans without Salt contain 2.9 times more Calcium, 1.7 times more Iron and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Green Snap Beans contain similar levels of Manganese per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• 14 ounces of Canned Green Snap Beans lack sufficient amounts of Zinc
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Drained Solids of Canned Green Snap Beans without Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 6.6 times more Energy, 10.8 times more Fat, 12.1 times more Saturated Fat, 5.5 times more Carbohydrate and 2.1 times more Protein than Canned Green Snap Beans.
• While 14 oz of Drained Solids of Canned Green Snap Beans without Salt contain 9.1 times more Omega 3 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Green Snap Beans offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• 14 ounces of Canned Green Snap Beans provide inadequate amounts of Energy
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Drained Solids of Canned Green Snap Beans without Salt provide inadequate amounts of Omega 6 in 14 ounces.