Comparing Nutrients in 1 pound Canned Yellow Snap Beans with Liquids and Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans with Liquids and Salt	18%	5%	77%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Canned Yellow Snap Beans with Liquids and Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	2.35% 68kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	6.78% 1.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	83.6% 109g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	1.3% 0.95g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	18% 6.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	6.48% 3.63g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans with Liquids and Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	68.4% 0.89mg	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	20.4% 81.6μg	35% 141μg	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	17% 15.4mg	39% 35mg	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	0.91% 0.14mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 142μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans with Liquids and Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	11% 109mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	39% 0.35mg	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	51% 4.1mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	31% 0.71mg	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	12.3% 86mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	11.6% 429g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Yellow Snap Beans with Liquids and Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Yellow Snap Beans Solids and Liquids with Salt have 1.4 times more Vitamin B2 and 14.9 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.2 times more Vitamin B1, 10.7 times more Vitamin B3, 4.2 times more Vitamin B5, 6.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 2.3 times more Vitamin C than Canned Yellow Snap Beans Solids and Liquids with Salt.
• Both Canned Yellow Snap Beans Solids and Liquids with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Canned Yellow Snap Beans with Liquids and Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Yellow Snap Beans Solids and Liquids with Salt have 1.8 times more Calcium, 1.5 times more Iron, 2.1 times more Manganese and 1.4 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Magnesium, 4.3 times more Phosphorus, 3.9 times more Potassium, 1.3 times more Sodium and 1.7 times more Zinc than Canned Yellow Snap Beans Solids and Liquids with Salt.
• Both Canned Yellow Snap Beans Solids and Liquids with Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper per 1 lb.
• Both Canned Yellow Snap Beans Solids and Liquids with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Yellow Snap Beans Solids and Liquids with Salt have 2 times more Omega 3 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 9.7 times more Energy, 49.9 times more Fat, 54.3 times more Saturated Fat, 12.7 times more Omega 6, 6.8 times more Carbohydrate, 1.3 times more Fiber and 2.9 times more Protein than Canned Yellow Snap Beans Solids and Liquids with Salt.
• Both Canned Yellow Snap Beans Solids and Liquids with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.