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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Large Lima Beans	25%	2%	73%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Large Lima Beans	Recommended Dietary Allowance
Energy	50.3% 1460kcal	117% 3380kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	5.03% 1.6g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	59.4% 0.95g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	12.6% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	488% 634g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	117% 85g	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	500% 190g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	383% 215g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Large Lima 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	423% 5.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	155% 2.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	272% 13.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	394% 5.12mg	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	988% 3950μg	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	48% 7.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Large Lima Beans	Recommended Dietary Allowance
Calcium	13% 130mg	81% 810mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	822% 7.4mg	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	939% 75mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	533% 2240mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	727% 16.7mg	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	550% 3850mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	507% 17240mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	131% 72μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	12% 180mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	257% 28.3mg	11mg per day for Men 19-50 years
Water	18% 671g	2.75% 102g	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 Large Lima Beans:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Vitamin B3 and more Vitamin C than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 4.8 times more Vitamin B1, 5.5 times more Vitamin B2, 3 times more Vitamin B5, 2.6 times more Vitamin B6, 12.7 times more Vitamin B9, 7.2 times more Vitamin E and 2.9 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 as well as Raw Large Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 19.4 times more Sodium and 6.6 times more Water than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 6.2 times more Calcium, 9.6 times more Copper, 12.1 times more Iron, 10.7 times more Magnesium, 10.6 times more Manganese, 4.8 times more Phosphorus, 4.5 times more Potassium, 14.4 times more Selenium and 8.3 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 7.2 times more Fat and 7.8 times more Saturated Fat than Raw Large Lima Beans.
• While Raw Large Lima Beans contain 2.3 times more Energy, 5.9 times more Omega 3, 2.6 times more Carbohydrate, 40.5 times more Sugars, 9.5 times more Fiber and 9.2 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 Large Lima Beans have similar amounts of Omega 6 per 1 kg.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Large Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.