Comparing Nutrients in 1 pound Navy Beans VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Navy Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	52.7% 1529kcal	34% 989kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	55% 17.7g	32g per day for Men 19-50 years
Omega 3	153% 2.44g	NA	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.5g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	212% 276g	119% 154g	130g per day for Men 19-50 years
Sugars	24.3% 17.6g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 15g	NA	g per day for Men 19-50 years
Fiber	183% 69.4g	38% 14.5g	38g per day for Men 19-50 years
Protein	181% 101g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	293% 3.5mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.92mg	68.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.5% 3.37mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	84.8% 1.1mg	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	413% 1651μg	19.3% 77μg	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	NA	48% 43mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.45% 11.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	66.7% 667mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	420% 3.8mg	101% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.9% 116μg	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	311% 25mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	189% 794mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	280% 6.43mg	60% 1.38mg	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	264% 1846mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	158% 5375mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	151% 16.6mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	1.5% 55g	6.5% 240g	3700g per day for Men 19-50 years

Nutrient Comparison: Navy Beans VS Oven-heated Frozen Cottage-cut French Fried Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Navy Beans versus 1 lb of Oven-heated Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Navy Beans vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 1 pound of Navy Beans has 6.5 times more Vitamin B1, 5.3 times more Vitamin B2, 1.8 times more Vitamin B6 and 21.4 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Navy Beans and Oven-heated Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B3 and Vitamin B5 per one pound.
• Both Raw Navy Beans as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Navy Beans vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 1 pound of Navy Beans has 14.7 times more Calcium, 4.2 times more Copper, 3.7 times more Iron, 8 times more Magnesium, 4.7 times more Manganese, 6.3 times more Phosphorus, 2.5 times more Potassium, 27.5 times more Selenium and 8.9 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 1 lb of Oven-heated Frozen Cottage-cut French Fried Potatoes contains 9 times more Sodium than Raw Navy Beans.
• 1 pound of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Navy Beans has 1.5 times more Energy, 1.8 times more Carbohydrate, 4.8 times more Fiber and 6.5 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 1 lb of Oven-heated Frozen Cottage-cut French Fried Potatoes contains 5.5 times more Fat, 22.9 times more Saturated Fat and 1.8 times more Omega 6 than Raw Navy Beans.
• 1 pound of Navy Beans provide inadequate amounts of Omega 6