Comparing Nutrients in 1 kilogram Microwaved All Styles Frozen Green Snap Beans VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	11.4% 330kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	184% 240g	130g per day for Men 19-50 years
Sugars	36% 26g	2.9% 2.1g	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	18.8% 13.6g	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	% 8.3g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 1.4g	g per day for Men 19-50 years
Fiber	89.5% 34g	52.6% 20g	38g per day for Men 19-50 years
Protein	35.4% 20g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	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	61% 0.73mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	151% 1.96mg	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% 120μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	122% 110mg	85.6% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.2mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	481% 577μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	61% 610mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	85.6% 0.77mg	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	100% 8mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	68.3% 1.57mg	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	60% 420mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.3% 899g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Microwaved All Styles Frozen Green Snap Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Microwaved All Styles Frozen Green Snap Beans have 2.8 times more Vitamin B2, 1.4 times more Vitamin C, 4.2 times more Vitamin E and 27.5 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 1.5 times more Vitamin B1, 4.4 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 2.6 times more Vitamin B9 than Microwaved All Styles Frozen Green Snap Beans.

Comparing minerals per 1 kilogram for Microwaved All Styles Frozen Green Snap Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Microwaved All Styles Frozen Green Snap Beans have 4.7 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 2 times more Selenium 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 1.9 times more Phosphorus, 1.6 times more Potassium and 116.3 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved All Styles Frozen Green Snap Beans have 8.3 times more Omega 3, 12.4 times more Sugars, more Fructose and 1.7 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 4.4 times more Energy, 12.2 times more Fat, 13.6 times more Saturated Fat, 3.1 times more Omega 6 and 3.4 times more Carbohydrate than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Protein per 1 kg.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 1 kg.