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

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Small White Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	52.6% 1524kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.35g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	65.5% 1.05g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	7.36% 1.25g	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	217% 282g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	297% 113g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	171% 96g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	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	281% 3.37mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.2% 0.94mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66% 3.3mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	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	438% 1751μg	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	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	78.5% 785mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	320% 2.9mg	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	438% 35mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	198% 830mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	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	288% 2018mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	206% 6994mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	106% 58μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	116% 12.7mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.44% 53g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Small White 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 Small White 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 Small White Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Small White Beans has 6.1 times more Vitamin B1, 6.7 times more Vitamin B2, 1.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 17.5 times more Vitamin B9 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 1.6 times more Vitamin B3 and more Vitamin C than Raw Small White Beans.
• 1 pound of Small White Beans have insufficient amounts of Vitamin C
• Both Raw Small White Beans 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 one pound.

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

• 1 pound of Small White Beans has 13.3 times more Calcium, 4.4 times more Copper, 10.3 times more Iron, 6.5 times more Magnesium, 5.8 times more Manganese, 4.6 times more Phosphorus, 3.3 times more Potassium, 128 times more Selenium and 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 32.6 times more Sodium than Raw Small White Beans.
• 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 Small White Beans has 2.1 times more Energy, 12.8 times more Omega 3, 2.3 times more Carbohydrate, 10.8 times more Fiber and 8.4 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 4.3 times more Fat and 3.6 times more Saturated Fat than Raw Small White Beans.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Raw Small White Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one pound.