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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Navy Beans	Recommended Dietary Allowance
Energy	50.3% 1460kcal	48.3% 1400kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	6.4% 6.2g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	8% 1.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	200% 261g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	5.1% 3.7g	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	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	% 0.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.4g	% 3.7g	g per day for Men 19-50 years
Fiber	52.6% 20g	276% 105g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	147% 82.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Navy 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	198% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	50.8% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	106% 1.38mg	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	350% 1400μg	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	10% 9mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	13% 130mg	69% 690mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	233% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	295% 23.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	229% 5.27mg	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	206% 1440mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	94% 10.3mg	11mg per day for Men 19-50 years
Water	18% 671g	17.2% 638g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 8.6 times more Vitamin C and 3.5 times more Vitamin K than Boiled Navy Beans.
• While Boiled Navy Beans contain 2.2 times more Vitamin B1, 1.8 times more Vitamin B2 and 4.5 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have more Sodium than Boiled Navy Beans.
• While Boiled Navy Beans contain 5.3 times more Calcium, 2.7 times more Copper, 3.8 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 1.8 times more Phosphorus, 5.8 times more Selenium and 3 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled Navy Beans have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 8 times more Fat, 12.7 times more Saturated Fat and 1.9 times more Omega 6 than Boiled Navy Beans.
• While Boiled Navy Beans contain 11.1 times more Omega 3, 5.3 times more Fiber and 3.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled Navy Beans have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Navy Beans have insufficient amounts of Fructose, Glucose and Sucrose in 1 kg.