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

Macros Ratio

	Protein	Fat	Carbs
Canned White Beans	25%	2%	73%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Canned White Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	18% 517kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.3g	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	74% 96g	83.6% 109g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	57.3% 21.8g	24% 9.07g	38g per day for Men 19-50 years
Protein	59% 33g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned White Beans	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	36.3% 0.44mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.8% 0.84mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	73.7% 295μg	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	0% 0mg	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	24% 3.6mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned White Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	33% 331mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	117% 1.05mg	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	170% 13.6mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	102% 2.34mg	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	59% 413mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	103% 1542mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	46% 5.1mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	8.6% 318g	8.23% 304g	3700g per day for Men 19-50 years

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

• Canned White Beans have 2.1 times more Vitamin B9, 7.9 times more Vitamin E and 1.4 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 18.9 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B6 and more Vitamin C than Canned White Beans.
• Both Canned White Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Canned White Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Canned White Beans have 5.6 times more Calcium, 3 times more Copper, 4.8 times more Iron, 2.4 times more Magnesium, 3.3 times more Manganese, 3.2 times more Selenium and 3.3 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Canned White Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Phosphorus, Potassium, Sodium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned White Beans have 3.5 times more Omega 3, 2.4 times more Fiber and 3.1 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Energy, 17.2 times more Fat, 16.9 times more Saturated Fat and 3.8 times more Omega 6 than Canned White Beans.
• Both Canned White Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Canned White Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.