Comparing Nutrients in 1 kilogram Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled Small White Beans	25%	4%	71%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Small White Beans	Recommended Dietary Allowance
Energy	55.5% 1610kcal	49% 1420kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	5.2% 1.66g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	78.8% 1.26g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	8.82% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 275g	199% 258g	130g per day for Men 19-50 years
Sugars	4% 2.9g	NA	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	274% 104g	38g per day for Men 19-50 years
Protein	45% 25g	160% 89.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Small White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	197% 2.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.4mg	17% 2.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	50.2% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.72mg	98% 1.27mg	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	55% 220μg	343% 1370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	131% 118mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Small White Beans	Recommended Dietary Allowance
Calcium	13% 130mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	166% 1.5mg	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	94% 7.5mg	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	162% 680mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	222% 5.1mg	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	139% 970mg	241% 1690mg	700mg per day for Men 19-50 years
Potassium	139% 4710mg	136% 4630mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	261% 3910mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	99% 11mg	11mg per day for Men 19-50 years
Water	17% 631g	17% 632g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Small White Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Small White Beans:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 7.8 times more Vitamin B3, 2 times more Vitamin B5, 1.4 times more Vitamin B6 and more Vitamin C than Boiled Small White Beans.
• While 1 kg of Boiled Small White Beans contains 1.9 times more Vitamin B1, 1.9 times more Vitamin B2 and 6.2 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 kilogram of Boiled Small White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Small White Beans have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Small White Beans:

• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 195.5 times more Sodium than Boiled Small White Beans.
• While 1 kg of Boiled Small White Beans contains 5.6 times more Calcium, 3.8 times more Iron, 2.4 times more Magnesium, 2.3 times more Manganese, 1.7 times more Phosphorus, 13 times more Selenium and 2.7 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Small White Beans contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Oven-heated 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 8 times more Fat and 6.5 times more Saturated Fat than Boiled Small White Beans.
• While 1 kg of Boiled Small White Beans contains 7 times more Omega 3, 4.5 times more Fiber and 3.6 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Small White Beans offer comparable quantities of Energy and Carbohydrate per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Small White Beans provide inadequate amounts of Omega 6 in one kilogram.