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

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled White Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	21.7% 630kcal	25% 730kcal	2900kcal per day for Men 19-50 years
Fat	1.64% 1.6g	24% 23.3g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	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	87.5% 114g	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	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	75.2% 28.6g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	79% 44g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	44.6% 0.54mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.97% 0.64mg	60.5% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	44.5% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	92% 367μg	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	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 White Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	41% 408mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	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	210% 16.8mg	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	125% 2.9mg	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	73.2% 513mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	75% 2545mg	63% 2136mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	7.73% 286g	7.73% 286g	3700g per day for Men 19-50 years

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

• 1 pound of Boiled White Beans has 1.5 times more Vitamin B2, 3.7 times more Vitamin B9, 9.4 times more Vitamin E and 1.5 times more Vitamin K 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 15.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.8 times more Vitamin B6 and more Vitamin C than Boiled White Beans.
• Both Boiled White Beans and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled White Beans have insufficient amounts of Vitamin B3 and Vitamin C
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled 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 Boiled White Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Boiled White Beans has 6.9 times more Calcium, 2 times more Copper, 4.9 times more Iron, 2.3 times more Magnesium, 2.9 times more Manganese, 13 times more Selenium and 3.5 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 65.2 times more Sodium than Boiled White Beans.
• Both Boiled White Beans and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Phosphorus and Potassium per one pound.
• 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 Boiled White Beans has 3.8 times more Omega 3, 2.7 times more Fiber and 3.9 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 14.7 times more Fat and 11.9 times more Saturated Fat than Boiled White Beans.
• Both Boiled White Beans and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled 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.