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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Mung Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	36.2% 1050kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	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	147% 192g	184% 240g	130g per day for Men 19-50 years
Sugars	27.6% 20g	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	200% 76g	52.6% 20g	38g per day for Men 19-50 years
Protein	125% 70.2g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	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	398% 1590μg	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	11% 10mg	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	10% 1.5mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	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	175% 14mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	130% 2.98mg	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	141% 990mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	78.2% 2660mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	19.6% 727g	18% 671g	3700g per day for Men 19-50 years

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

• Boiled Mung Beans have 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B9, 1.5 times more Vitamin E and 1.3 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 3.7 times more Vitamin B3, 2.9 times more Vitamin B6 and 7.7 times more Vitamin C than Boiled Mung Beans.
• Both Boiled Mung Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B5 per 1 kg.
• Both Boiled Mung Beans 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 1 kg.

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

• Boiled Mung Beans have 2.1 times more Calcium, 2 times more Copper, 2.3 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 1.2 times more Phosphorus, 5 times more Selenium and 2.5 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Potassium and 174.5 times more Sodium than Boiled Mung Beans.
• Both Boiled Mung Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Mung Beans have 9.5 times more Sugars, 3.8 times more Fiber and 3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Energy, 13.1 times more Fat, 10.8 times more Saturated Fat, 1.8 times more Omega 3, 2.1 times more Omega 6 and 1.3 times more Carbohydrate than Boiled Mung Beans.
• Both Boiled Mung 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.