Comparing Nutrients in 1 kilogram Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Refried Beans, fat-free

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	50.3% 1460kcal	27.2% 790kcal	2900kcal per day for Men 19-50 years
Fat	51.4% 50g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	39% 12.5g	2.9% 0.93g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	96% 1.53g	1.6g per day for Men 19-50 years
Omega 6	15% 2.54g	7.9% 1.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	104% 135g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	8.4% 6.1g	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	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	% 6.1g	g per day for Men 19-50 years
Fiber	52.6% 20g	124% 47g	38g per day for Men 19-50 years
Protein	41.8% 23.4g	95% 53.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Refried Beans, fat-free	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	134% 21.4mg	22.6% 3.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	151% 1.96mg	87% 1.13mg	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	143% 570μg	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	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	13% 130mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	181% 1.63mg	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	203% 16mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	90% 380mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	142% 3.26mg	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	159% 1110mg	700mg per day for Men 19-50 years
Potassium	112% 3800mg	101% 3440mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	104% 57μg	55μg per day for Men 19-50 years
Sodium	233% 3490mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	18% 671g	21.3% 787g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Refried Beans, fat-free 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 Canned Refried Beans, fat-free 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 Canned Refried Beans, fat-free:

• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt has 3.5 times more Vitamin B1, 2.5 times more Vitamin B2, 5.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 8.6 times more Vitamin C than Canned Refried Beans, fat-free.
• While 1 kg of Canned Refried Beans, fat-free contains 1.8 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Refried Beans, fat-free:

• 1 kg of Canned Refried Beans, fat-free contains 2.6 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 11.4 times more Selenium and 1.9 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Refried Beans, fat-free contain similar levels of Potassium and Sodium 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 1.8 times more Energy, 11.1 times more Fat, 13.4 times more Saturated Fat and 1.8 times more Carbohydrate than Canned Refried Beans, fat-free.
• While 1 kg of Canned Refried Beans, fat-free contains 9.6 times more Omega 3, 2.4 times more Fiber and 2.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 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 Canned Refried Beans, fat-free provide inadequate amounts of Omega 6 in one kilogram.