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

Macros Ratio

	Protein	Fat	Carbs
Yellow Snap Beans	20%	3%	77%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Yellow Snap Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.7% 310kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	55% 71.3g	184% 240g	130g per day for Men 19-50 years
Sugars	45% 32.7g	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	89.5% 34g	52.6% 20g	38g per day for Men 19-50 years
Protein	32.5% 18g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Yellow 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	70% 0.84mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	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	93% 370μg	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	181% 163mg	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	27.3% 4.1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	360% 432μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Snap Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	37% 370mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	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	130% 10.4mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	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	54.3% 380mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	24.4% 903g	18% 671g	3700g per day for Men 19-50 years

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

• Raw Yellow Snap Beans have 2.8 times more Vitamin B2, 2.1 times more Vitamin C, 4.1 times more Vitamin E and 20.6 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 1.3 times more Vitamin B1, 2.8 times more Vitamin B3, 4.8 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Yellow Snap Beans.
• Both Raw Yellow Snap Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Yellow Snap Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Yellow Snap Beans have 2.8 times more Calcium, 1.7 times more Iron, 1.4 times more Manganese 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 2.1 times more Phosphorus, 1.8 times more Potassium, 58.2 times more Sodium and 1.4 times more Zinc than Raw Yellow Snap Beans.
• Both Raw Yellow Snap Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper, Magnesium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Snap Beans have 2.3 times more Omega 3, 15.6 times more Sugars 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 4.7 times more Energy, 41.6 times more Fat, 48 times more Saturated Fat, 11 times more Omega 6, 3.4 times more Carbohydrate and 1.3 times more Protein than Raw Yellow Snap Beans.
• Both Raw Yellow Snap Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.