Comparing Nutrients in 1 pound Canned Beans VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Canned Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	14.7% 426kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	1.47% 0.25g	7.55% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.8% 96g	96% 125g	130g per day for Men 19-50 years
Sugars	50% 36g	1.8% 1.3g	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	9.76% 7.08g	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	% 7.2g	% 0.54g	g per day for Men 19-50 years
Sucrose	% 21.8g	% 0.77g	g per day for Men 19-50 years
Fiber	49% 18.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	38.5% 21.5g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2.5% 22.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.3% 0.44mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.6% 0.18mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.94mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.6% 0.98mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	60% 0.78mg	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	13.6% 54.4μg	25% 100μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	59.5% 53.5mg	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	4.54% 0.68mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.02% 3.63μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	73% 0.66mg	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	67.5% 5.4mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	21.5% 0.49mg	43% 0.99mg	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	48% 336mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	30% 1016mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	104% 1556mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	8.83% 327g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Beans VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Beans versus 1 lb of Oven-heated 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 pound of Canned Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Canned Beans has 1.3 times more Vitamin B2 than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.3 times more Vitamin B1, 5 times more Vitamin B3, 2.3 times more Vitamin B5, 2 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin C than Canned Beans with Salt.
• 1 pound of Canned Beans have insufficient amounts of Vitamin C
• Both Canned Beans with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Canned Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Canned Beans has 2.6 times more Calcium, 1.6 times more Iron, 50 times more Selenium and 5.7 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Potassium than Canned Beans with Salt.
• Both Canned Beans and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Copper, Magnesium and Sodium per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Beans has 27.4 times more Sugars, more Fructose, 1.8 times more Fiber and 1.9 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.7 times more Energy, 13.9 times more Fat, 15.2 times more Saturated Fat and 1.3 times more Carbohydrate than Canned Beans with Salt.
• Both Canned Beans with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.