Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Black Turtle Beans

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Canned Black Turtle Beans: 330g

Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more energy per 100g than Canned Black Turtle Beans. It has average energy density when compared to other foods. Canned Black Turtle Beans having average energy density.

Discover which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Canned Black Turtle Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Canned Black Turtle Beans	26%	3%	71%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Black Turtle Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.2g	42% 54.6g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	1.05% 0.76g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	11% 4.1g	60% 22.7g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	35.5% 20g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned 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	18% 0.22mg	38.5% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	30.4% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	14% 0.18mg	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	16% 63.7μg	50.3% 201μg	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	17.6% 16mg	9.9% 8.9mg	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	1.37% 0.21mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	6.3% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Black Turtle Beans	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	70.3% 0.63mg	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	16% 1.27mg	78.3% 6.26mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	27.5% 115mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	33.4% 0.77mg	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	23.8% 166mg	51% 356mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	30% 1015mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	84.4% 1266mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	16% 1.8mg	11mg per day for Men 19-50 years
Water	3.73% 138g	6.74% 249g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Canned Black Turtle Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Canned Black Turtle Beans?

Lets compare vitamin content per 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Black Turtle Beans:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.2 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 1.8 times more Vitamin C than Canned Black Turtle Beans.
• While 300 kcal of Canned Black Turtle Beans contain 2.1 times more Vitamin B1, 5.2 times more Vitamin B2, 3.2 times more Vitamin B9, 9.9 times more Vitamin E and 1.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Black Turtle Beans:

• 300 kcal of Canned Black Turtle Beans contain 4.3 times more Calcium, 4 times more Copper, 4.9 times more Iron, 2.7 times more Magnesium, 2.4 times more Manganese, 2.1 times more Phosphorus, 1.3 times more Potassium, 4.2 times more Selenium, 1.8 times more Sodium, 2.5 times more Zinc and 1.8 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 10.7 times more Fat and 10.4 times more Saturated Fat than Canned Black Turtle Beans.
• While 300 kcal of Canned Black Turtle Beans contain 5.7 times more Omega 3, 5.5 times more Fiber and 4.1 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Black Turtle Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories 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 Canned Black Turtle Beans provide inadequate amounts of Omega 6 in 300 calories.