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

Macros Ratio

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

Macro Nutrients

	Boiled Pinto Beans with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	22.4% 649kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	3.04% 2.95g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.49g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	31% 0.49g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	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	91% 119g	96% 125g	130g per day for Men 19-50 years
Sugars	2.13% 1.54g	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	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	% 0.54g	g per day for Men 19-50 years
Sucrose	% 1.54g	% 0.77g	g per day for Men 19-50 years
Fiber	107% 41g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	73% 41g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	Oven-heated 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	73% 0.88mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	195% 780μg	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	4.03% 3.63mg	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	28.4% 4.26mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.2% 16μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	21% 209mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	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	119% 9.5mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	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	95% 667mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	58% 1978mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	40.4% 4.45mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	7.7% 286g	7.73% 286g	3700g per day for Men 19-50 years

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

• Boiled Pinto Beans with Salt have 1.6 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B6, 7.8 times more Vitamin B9, 9.4 times more Vitamin E and 1.5 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.7 times more Vitamin B3, 2.3 times more Vitamin B5 and 14.8 times more Vitamin C than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in 1 lb.

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

• Boiled Pinto Beans with Salt have 3.5 times more Calcium, 1.5 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 2.1 times more Manganese, 1.5 times more Phosphorus, 62 times more Selenium and 2.5 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Sodium than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Pinto Beans with Salt have 6.1 times more Omega 3, 3.9 times more Fiber and 3.6 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.9 times more Fat, 9.9 times more Saturated Fat and 3.6 times more Omega 6 than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Boiled Pinto Beans with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.