Comparing Nutrients in 1 pound Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Black Beans low Salt

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Canned Black Beans low Salt	26%	3%	71%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Energy	25% 730kcal	14.2% 413kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	57.7% 75g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	1.44% 1.04g	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	% 0.54g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	27.5% 10.4g	82.4% 31.3g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	19% 0.25mg	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	25% 100μg	69% 277μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	59.5% 53.5mg	13.6% 12.2mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Black Beans low Salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	97% 0.87mg	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	42.5% 3.4mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	46% 1.06mg	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	63% 440mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	41% 1397mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	41.7% 626mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	7.73% 286g	9.27% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Black Beans low Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Black Beans low Salt:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 3.4 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 4.4 times more Vitamin C than Canned Black Beans low Salt.
• While 1 lb of Canned Black Beans low Salt contains 3.9 times more Vitamin B2, 2.8 times more Vitamin B9 and 6.2 times more Vitamin E than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Black Beans low Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Black Beans low Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Black Beans low Salt:

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.5 times more Potassium and 2.8 times more Sodium than Canned Black Beans low Salt.
• While 1 lb of Canned Black Beans low Salt contains 2.7 times more Calcium, 1.3 times more Copper, 2.5 times more Iron, 13 times more Selenium and 1.4 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Black Beans low Salt contain similar levels of Magnesium, Manganese and Phosphorus 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.8 times more Energy, 17.7 times more Fat, 14.4 times more Saturated Fat and 1.7 times more Carbohydrate than Canned Black Beans low Salt.
• While 1 lb of Canned Black Beans low Salt contains 3.2 times more Omega 3, 3 times more Fiber and 2.4 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Black Beans low Salt provide inadequate amounts of Omega 6 in one pound.