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

Macros Ratio

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

Macro Nutrients

	Canned Refried Beans, fat-free	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	27.2% 790kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	4.64% 4.5g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	2.9% 0.93g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	96% 1.53g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	7.9% 1.34g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	184% 240g	130g per day for Men 19-50 years
Sugars	8.4% 6.1g	2.9% 2.1g	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	% 0g	% 0.7g	g per day for Men 19-50 years
Sucrose	% 6.1g	% 1.4g	g per day for Men 19-50 years
Fiber	124% 47g	52.6% 20g	38g per day for Men 19-50 years
Protein	95% 53.4g	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.62mg	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.95mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87% 1.13mg	151% 1.96mg	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	143% 570μg	77.5% 310μg	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	10% 9mg	85.6% 77mg	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	2.67% 0.4mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	85.6% 0.77mg	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	203% 16mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	142% 3.26mg	68.3% 1.57mg	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	159% 1110mg	116% 810mg	700mg per day for Men 19-50 years
Potassium	101% 3440mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	104% 57μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	233% 3500mg	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	21.3% 787g	18% 671g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Refried Beans, fat-free versus 1 kg of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Refried Beans, fat-free vs Frozen Crinkle Cut French Fried Potatoes with Salt:

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

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

• 1 kilogram of Canned Refried Beans, fat-free has 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 Cut French Fried Potatoes with Salt.
• Both Canned Refried Beans, fat-free and Frozen Crinkle Cut French Fried Potatoes with Salt 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 Canned Refried Beans, fat-free has 9.6 times more Omega 3, 2.4 times more Fiber and 2.3 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 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.
• 1 kilogram of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Canned Refried Beans, fat-free as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one kilogram.