Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	23% 662kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	2.16% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.6% 109g	85% 110g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	2% 1.45g	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	NA	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	99% 37.6g	38g per day for Men 19-50 years
Protein	19% 10.6g	66.3% 37g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	23.6% 1.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	27% 0.35mg	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	35% 141μg	98% 390μg	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	39% 35mg	0% 0mg	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	3.02% 0.45mg	26.3% 3.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	12.5% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	5.9% 59mg	25% 249mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	136% 1.22mg	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	35% 2.8mg	162% 13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	64.5% 1.5mg	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	52.5% 367mg	98% 689mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	57.8% 1964mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	31.3% 3.45mg	11mg per day for Men 19-50 years
Water	8.23% 304g	8.06% 298g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Black Turtle Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Crinkle Cut French Fried Potatoes with Salt versus 1 lb of Boiled Black Turtle Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Black Turtle Beans:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 4.1 times more Vitamin B3, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin C than Boiled Black Turtle Beans.
• While 1 lb of Boiled Black Turtle Beans contains 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 2.8 times more Vitamin B9, 8.7 times more Vitamin E and 1.6 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 1 pound of Boiled Black Turtle Beans have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Black Turtle Beans:

• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt has 116.3 times more Sodium than Boiled Black Turtle Beans.
• While 1 lb of Boiled Black Turtle Beans contains 4.2 times more Calcium, 3.5 times more Copper, 4.6 times more Iron, 2.3 times more Magnesium, 2.1 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Selenium and 2.2 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Black Turtle Beans contain similar levels of Potassium per one pound.
• 1 pound of 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 Frozen Crinkle Cut French Fried Potatoes with Salt has 14.3 times more Fat and 14 times more Saturated Fat than Boiled Black Turtle Beans.
• While 1 lb of Boiled Black Turtle Beans contains 4.3 times more Omega 3, 4.2 times more Fiber and 3.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Black Turtle Beans offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Black Turtle Beans provide inadequate amounts of Omega 6 in one pound.