Comparing Nutrients in 1 kilogram Canned Black Beans low Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Black Beans low Salt	26%	3%	71%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Canned Black Beans low Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	31.4% 910kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	34% 11g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 166g	212% 275g	130g per day for Men 19-50 years
Sugars	3.17% 2.3g	4% 2.9g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	182% 69g	60.5% 23g	38g per day for Men 19-50 years
Protein	108% 60.3g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Black Beans low Salt	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	117% 1.4mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.3% 0.55mg	132% 1.72mg	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	153% 610μg	55% 220μg	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	30% 27mg	131% 118mg	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	41.3% 6.2mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Black Beans low Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	35% 350mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	213% 1.92mg	161% 1.45mg	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	238% 19mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	95% 2.2mg	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	154% 1080mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	91% 3080mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	92% 1380mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20.4% 756g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Black Beans low Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Black Beans low Salt versus 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Black Beans low Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Canned Black Beans low Salt has 3.9 times more Vitamin B2, 2.8 times more Vitamin B9 and 6.2 times more Vitamin E than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.4 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 4.4 times more Vitamin C than Canned Black Beans low Salt.
• Both Canned Black Beans low Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Canned Black Beans low Salt 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 K in one kilogram.

Comparing minerals per 1 kilogram for Canned Black Beans low Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Canned Black Beans low Salt has 2.7 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 13 times more Selenium and 1.4 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.5 times more Potassium and 2.8 times more Sodium than Canned Black Beans low Salt.
• Both Canned Black Beans low Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Manganese and Phosphorus per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Black Beans low Salt has 3.2 times more Omega 3, 3 times more Fiber and 2.4 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.8 times more Energy, 17.7 times more Fat, 14.4 times more Saturated Fat and 1.7 times more Carbohydrate than Canned Black Beans low Salt.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Canned Black Beans low Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one kilogram.