Comparing Nutrients in 1 kilogram Microwaved Green Snap Beans VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Microwaved Green Snap Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	11.4% 330kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	NA	34% 11g	32g per day for Men 19-50 years
Omega 3	NA	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	NA	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.3% 64g	212% 275g	130g per day for Men 19-50 years
Sugars	44.4% 32.2g	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	20% 14.5g	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	% 14.4g	% 1.2g	g per day for Men 19-50 years
Sucrose	% 3.3g	% 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	41.3% 23g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap 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	65% 0.78mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.3% 7.73mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60% 3mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	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	118% 470μg	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	81% 73mg	131% 118mg	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	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

	Microwaved Green Snap Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	55% 550mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	104% 8.3mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	144% 3.32mg	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	70% 490mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	95% 3230mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	24.3% 900g	17% 631g	3700g per day for Men 19-50 years

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

• Microwaved Green Snap Beans have 2.4 times more Vitamin B2 and 2.1 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Vitamin B1, 2.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.6 times more Vitamin C than Microwaved Green Snap Beans.

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

• Microwaved Green Snap Beans have 4.2 times more Calcium, 1.5 times more Manganese and 1.4 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Copper, 2 times more Phosphorus, 1.5 times more Potassium and 130.3 times more Sodium than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Iron, Magnesium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved Green Snap Beans have 11.1 times more Sugars, more Fructose and 1.5 times more Fiber than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.9 times more Energy, 10.3 times more Fat and 4.3 times more Carbohydrate than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Protein per 1 kg.
• Both Microwaved Green Snap Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 1 kg.