Comparing Nutrients in 1 pound Frozen Crinkle Cut French Fried Potatoes with Salt VS Thin Seeded Lima Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Thin Seeded Lima Beans	24%	2%	74%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	23% 662kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	23.3% 22.6g	4.35% 4.2g	97g per day for Men 19-50 years
Saturated Fat	17.7% 5.67g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	36.6% 0.59g	1.6g per day for Men 19-50 years
Omega 6	6.78% 1.15g	7.8% 1.32g	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	219% 285g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	52% 37.7g	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	246% 93g	38g per day for Men 19-50 years
Protein	19% 10.6g	167% 94g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Thin Seeded Lima 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	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.7% 9.7mg	48.5% 7.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.4% 0.89mg	114% 1.5mg	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	454% 1814μg	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	21% 3.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	5.9% 59mg	36.7% 367mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	335% 3mg	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	351% 28mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	203% 853mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	333% 7.65mg	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	240% 1678mg	700mg per day for Men 19-50 years
Potassium	50.7% 1724mg	187% 6364mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	57.7% 31.8μg	55μg per day for Men 19-50 years
Sodium	106% 1583mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	8.23% 304g	1.48% 54.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt vs Thin Seeded Lima Beans:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B3 and more Vitamin C than Raw Thin Seeded Lima Beans.
• While Raw Thin Seeded Lima Beans contain 5.4 times more Vitamin B1, 5.9 times more Vitamin B2, 2.8 times more Vitamin B5, 1.7 times more Vitamin B6, 12.9 times more Vitamin B9, 7 times more Vitamin E and 2.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Thin Seeded Lima Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Crinkle Cut French Fried Potatoes with Salt vs Thin Seeded Lima Beans:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 26.8 times more Sodium and 5.6 times more Water than Raw Thin Seeded Lima Beans.
• While Raw Thin Seeded Lima Beans contain 6.2 times more Calcium, 8.6 times more Copper, 10 times more Iron, 9 times more Magnesium, 10.7 times more Manganese, 4.6 times more Phosphorus, 3.7 times more Potassium, 14 times more Selenium and 7.6 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 1 pound:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 5.4 times more Fat and 5.7 times more Saturated Fat than Raw Thin Seeded Lima Beans.
• While Raw Thin Seeded Lima Beans contain 2.3 times more Energy, 8.1 times more Omega 3, 2.6 times more Carbohydrate, 39.6 times more Sugars, 10.3 times more Fiber and 8.8 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Thin Seeded Lima Beans have similar amounts of Omega 6 per 1 lb.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Thin Seeded Lima Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.