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

Macros Ratio

	Protein	Fat	Carbs
Canned Shellie Beans with Liquids	21%	5%	74%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Canned Shellie Beans with Liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	34% 11g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	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	47.6% 62g	212% 275g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	89.5% 34g	60.5% 23g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Canned Shellie Beans with Liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	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	45% 180μg	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	34.4% 31mg	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	2% 0.3mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Shellie Beans with Liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	29% 290mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	124% 9.9mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	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	43% 300mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	223% 3340mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.5% 907g	17% 631g	3700g per day for Men 19-50 years

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

• 1 kilogram of Canned Shellie Beans with Liquids has 1.7 times more Vitamin B2 and 3.5 times more Vitamin K 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 3.8 times more Vitamin B1, 10.4 times more Vitamin B3, 3.7 times more Vitamin B5, 3.5 times more Vitamin B6 and 3.8 times more Vitamin C than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans with Liquids and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Shellie Beans with Liquids have insufficient amounts of Vitamin B3
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Canned Shellie Beans Solids and Liquids 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 E in one kilogram.

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

• 1 kilogram of Canned Shellie Beans with Liquids has 2.2 times more Calcium, 1.3 times more Iron, 1.7 times more Manganese, 21 times more Selenium and 1.4 times more Water 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 Copper, 1.9 times more Magnesium, 3.2 times more Phosphorus, 4.3 times more Potassium and 1.5 times more Zinc than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans with Liquids and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Sodium 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 Shellie Beans with Liquids has 3.9 times more Omega 3 and 1.5 times more Fiber 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 5.4 times more Energy, 27 times more Fat, 47 times more Saturated Fat, 4.4 times more Carbohydrate and 1.4 times more Protein than Canned Shellie Beans Solids and Liquids.
• 1 kilogram of Canned Shellie Beans with Liquids provide inadequate amounts of Energy
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Canned Shellie Beans Solids and Liquids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one kilogram.