Comparing Nutrients in 1 kilogram Frozen Yellow Snap Beans VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Yellow Snap Beans	18%	5%	77%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Frozen Yellow 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	2.16% 2.1g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.3% 75.8g	184% 240g	130g per day for Men 19-50 years
Sugars	30.6% 22g	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	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	g per day for Men 19-50 years
Fiber	73.7% 28g	52.6% 20g	38g per day for Men 19-50 years
Protein	32% 18g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Yellow Snap Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	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	37.5% 150μg	77.5% 310μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	143% 129mg	85.6% 77mg	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	3.33% 0.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	375% 450μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Yellow Snap Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	42% 420mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	108% 8.6mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	167% 3.85mg	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	45.7% 320mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	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	23.6% 2.6mg	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

Nutrient Comparison: Frozen Yellow Snap Beans VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Yellow Snap Beans versus 1 kg of 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 Frozen Yellow Snap Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Frozen Yellow Snap Beans has 2.5 times more Vitamin B2, 1.7 times more Vitamin C and 21.4 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4.3 times more Vitamin B3, 5.3 times more Vitamin B5, 4.7 times more Vitamin B6 and 2.1 times more Vitamin B9 than Unprepared Frozen Yellow Snap Beans.
• Both Frozen Yellow Snap Beans and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Frozen Yellow Snap Beans have insufficient amounts of Vitamin B5
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Unprepared Frozen Yellow Snap Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Frozen Yellow Snap Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 kilogram of Frozen Yellow Snap Beans has 3.2 times more Calcium, 1.4 times more Iron, 2.5 times more Manganese and 1.3 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.6 times more Copper, 2.5 times more Phosphorus, 2 times more Potassium, 116.3 times more Sodium and 1.3 times more Zinc than Unprepared Frozen Yellow Snap Beans.
• Both Frozen Yellow Snap Beans and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Unprepared Frozen Yellow Snap Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Yellow Snap Beans has 4.1 times more Omega 3, 10.6 times more Sugars and 1.4 times more Fiber than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4.4 times more Energy, 23.8 times more Fat, 26.6 times more Saturated Fat, 3.2 times more Carbohydrate and 1.3 times more Protein than Unprepared Frozen Yellow Snap Beans.
• 1 kilogram of Frozen Yellow Snap Beans provide inadequate amounts of Energy
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Unprepared Frozen Yellow Snap Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one kilogram.