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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	50.3% 1460kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	42.5% 0.68g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	4.76% 0.81g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	187% 244g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	4.4% 3.2g	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	0% 0g	NA	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 1.4g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	218% 83g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	146% 81.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	33% 5.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	59.2% 0.77mg	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	77.5% 310μg	215% 860μg	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	85.6% 77mg	0% 0mg	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	6.67% 1mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	13% 130mg	55% 550mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	299% 2.7mg	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	77.5% 6.2mg	356% 28.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	142% 3.27mg	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	116% 810mg	217% 1520mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	127% 4330mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	69% 7.6mg	11mg per day for Men 19-50 years
Water	18% 671g	17.8% 657g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 kg of Boiled Black Turtle Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 4.1 times more Vitamin B3, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin C than Boiled Black Turtle Beans.
• While 1 kg of Boiled Black Turtle Beans contains 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 2.8 times more Vitamin B9, 8.7 times more Vitamin E and 1.6 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 1 kilogram of Boiled Black Turtle Beans have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 116.3 times more Sodium than Boiled Black Turtle Beans.
• While 1 kg of Boiled Black Turtle Beans contains 4.2 times more Calcium, 3.5 times more Copper, 4.6 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Selenium and 2.2 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Black Turtle Beans 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 Frozen Crinkle Cut French Fried Potatoes with Salt has 14.3 times more Fat and 14 times more Saturated Fat than Boiled Black Turtle Beans.
• While 1 kg of Boiled Black Turtle Beans contains 4.3 times more Omega 3, 4.2 times more Fiber and 3.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Black Turtle Beans 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 Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Black Turtle Beans provide inadequate amounts of Omega 6 in one kilogram.