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

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans	24%	7%	69%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Canned Pinto Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	39.3% 1140kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	34% 11g	32g per day for Men 19-50 years
Omega 3	99% 1.58g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	6.76% 1.15g	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	156% 202g	212% 275g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	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	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	% 1.2g	g per day for Men 19-50 years
Sucrose	% 5.4g	% 1.7g	g per day for Men 19-50 years
Fiber	145% 55g	60.5% 23g	38g per day for Men 19-50 years
Protein	125% 70g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.72mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	60% 240μg	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	1.1% 1mg	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	NA	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	63% 630mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	166% 13.3mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	76% 320mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	167% 3.83mg	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	144% 1010mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	55.5% 6.1mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	19% 706g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans 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 Pinto Beans 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 Pinto Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 7.8 times more Vitamin B3 and 118 times more Vitamin C than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Pinto Beans have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Pinto Beans, Solids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin D in one kilogram.

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

• 1 kilogram of Canned Pinto Beans has 4.8 times more Calcium, 1.8 times more Copper, 1.8 times more Iron, 1.7 times more Manganese and 1.5 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 1.7 times more Potassium and 1.6 times more Sodium than Canned Pinto Beans, Solids.
• Both Canned Pinto Beans and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Pinto Beans has 8.8 times more Omega 3, 2.4 times more Fiber and 2.8 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 1.4 times more Energy, 5.7 times more Fat, 6.8 times more Saturated Fat and 1.4 times more Carbohydrate than Canned Pinto Beans, Solids.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Canned Pinto Beans, Solids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one kilogram.