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

Macros Ratio

	Protein	Fat	Carbs
Boiled Yellow Beans with Salt	25%	7%	68%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Yellow Beans with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	49.7% 1440kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	11% 11g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	8.7% 2.8g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	133% 2.12g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	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	194% 253g	184% 240g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	274% 104g	52.6% 20g	38g per day for Men 19-50 years
Protein	164% 92g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Yellow Beans with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	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	44.3% 7.1mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	203% 810μg	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	20% 18mg	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	62.7% 9.4mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Yellow Beans with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	62% 620mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	207% 1.86mg	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	310% 25mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	176% 740mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	198% 4.55mg	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	261% 1830mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	96% 3250mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	161% 2410mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	96% 10.6mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	17% 630g	18% 671g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Boiled Yellow Beans with Salt has 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 2.6 times more Vitamin B9, 9.4 times more Vitamin E and 1.7 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 3 times more Vitamin B3, 2 times more Vitamin B5, 1.5 times more Vitamin B6 and 4.3 times more Vitamin C than Boiled Yellow Beans with Salt.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Yellow Beans with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Yellow Beans with Salt has 4.8 times more Calcium, 2.4 times more Copper, 4 times more Iron, 3.5 times more Magnesium, 2.9 times more Manganese, 2.3 times more Phosphorus, 2.6 times more Selenium and 3.1 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.4 times more Sodium than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of 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 Boiled Yellow Beans with Salt has 13.3 times more Omega 3, 5.2 times more Fiber and 3.9 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 4.6 times more Fat and 4.5 times more Saturated Fat than Boiled Yellow Beans with Salt.
• Both Boiled Yellow Beans with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled Yellow Beans with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one kilogram.