Comparing Nutrients in 300 calories Mungo Beans VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 300 calories

• Mungo Beans: 88g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 186g

Mungo Beans have 2.1 times more energy per 100g than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having above average energy density.

Which food has more nutrients per 300 calories - Mungo Beans or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Mungo Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.44g	9.85% 9.56g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	6.3% 2g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.063g	3.1% 0.53g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	39.4% 51.2g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	42.4% 16g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	39.6% 22g	8.35% 4.68g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0.098% 0.88μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	4.44% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	24.7% 0.32mg	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	47.5% 190μg	10.2% 41μg	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	24.4% 22mg	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	NA	1.24% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.57% 4.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mungo Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	2.42% 24.2mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	30% 0.27mg	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	83.2% 6.66mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	12.4% 52mg	420mg per day for Men 19-50 years
Manganese	58.4% 1.34mg	17.7% 0.41mg	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	47.6% 333mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	26% 878mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	0.34% 0.19μg	55μg per day for Men 19-50 years
Sodium	2.23% 33.4mg	48.6% 729mg	1500mg per day for Men 19-50 years
Zinc	26.8% 2.95mg	6.78% 0.75mg	11mg per day for Men 19-50 years
Water	0.26% 9.5g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mungo Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Mungo Beans have 3.9 times more Vitamin B2 and 4.6 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.1 times more Vitamin B3, 1.3 times more Vitamin B6 and more Vitamin C than Raw Mungo Beans.
• Both Raw Mungo Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B5 per 300 kcal.
• Both Raw Mungo 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 300 kcal.

Comparing minerals per 300 calories for Mungo Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Mungo Beans have 5 times more Calcium, 3.2 times more Copper, 4.8 times more Iron, 4.5 times more Magnesium, 3.3 times more Manganese, 1.8 times more Phosphorus, 38.7 times more Selenium and 4 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 21.8 times more Sodium and 12.4 times more Water than Raw Mungo Beans.
• Both Raw Mungo Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Mungo Beans have 26.2 times more Omega 3, 3.8 times more Fiber and 4.7 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6.6 times more Fat, 20.1 times more Saturated Fat and 8.3 times more Omega 6 than Raw Mungo Beans.
• Both Raw Mungo Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Mungo Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.