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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	25% 730kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	24% 23.3g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	15.3% 4.9g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	1.84% 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	91% 118g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	2.3% 1.68g	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	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	% 0.54g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 1.68g	g per day for Men 19-50 years
Fiber	27.5% 10.4g	125% 47.6g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Navy Beans 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	46% 0.55mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60.5% 9.7mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.23mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	48% 0.63mg	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	159% 635μg	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	4.54% 4.1mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	5.9% 59mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	73% 0.66mg	106% 0.95mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	104% 2.4mg	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	93% 653mg	700mg per day for Men 19-50 years
Potassium	63% 2136mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	118% 1774mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	7.73% 286g	7.82% 289g	3700g per day for Men 19-50 years

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

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 3.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.2 times more Vitamin B6 and 13.1 times more Vitamin C than Boiled Navy Beans with Salt.
• While 1 lb of Boiled Navy Beans with Salt contains 1.9 times more Vitamin B1, 2.1 times more Vitamin B2 and 6.4 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 1 pound of Boiled Navy Beans with Salt have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt has 1.2 times more Potassium and 1.6 times more Sodium than Boiled Navy Beans with Salt.
• While 1 lb of Boiled Navy Beans with Salt contains 5.3 times more Calcium, 1.4 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 29 times more Selenium and 2.6 times more Zinc 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 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 8.3 times more Fat and 33.8 times more Saturated Fat than Boiled Navy Beans with Salt.
• While 1 lb of Boiled Navy Beans with Salt contains 5 times more Omega 3, 4.6 times more Fiber and 3.3 times more Protein 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 Boiled Navy Beans 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 Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Navy Beans with Salt provide inadequate amounts of Omega 6 in one pound.