Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS Young Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Young Lima Beans	24%	7%	69%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Young Lima Beans	Recommended Dietary Allowance
Energy	50.3% 1460kcal	39% 1130kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	8.87% 8.6g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	6.2% 1.98g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	155% 202g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	20.4% 15g	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	129% 49g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	122% 68.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Young Lima Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	181% 2.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	79.2% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	157% 2.04mg	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	85% 340μg	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	260% 234mg	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	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Young Lima Beans	Recommended Dietary Allowance
Calcium	13% 130mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	353% 3.18mg	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	393% 31.4mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	138% 580mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	528% 12mg	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	194% 1360mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	137% 4670mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	32.7% 18μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	71% 7.8mg	11mg per day for Men 19-50 years
Water	18% 671g	19% 702g	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 Young Lima Beans:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.5 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw Young Lima Beans.
• While Raw Young Lima Beans contain more Vitamin A, 2 times more Vitamin B1, 2.8 times more Vitamin B2, 3 times more Vitamin C, 3.2 times more Vitamin E and 2.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Young Lima Beans have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Young Lima Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 43.6 times more Sodium than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 2.6 times more Calcium, 4.1 times more Copper, 5.1 times more Iron, 2.8 times more Magnesium, 7.7 times more Manganese, 1.7 times more Phosphorus, 3.6 times more Selenium and 2.3 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 Raw Young Lima 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 1.3 times more Energy, 5.8 times more Fat and 6.3 times more Saturated Fat than Raw Young Lima Beans.
• While Raw Young Lima Beans contain 8.5 times more Omega 3, 7 times more Sugars, 2.5 times more Fiber and 2.9 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 Raw Young Lima Beans have similar amounts of Omega 6 and Carbohydrate per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Young Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.