Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Pink Beans

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Pink Beans: 87.5g

Raw Pink Beans have 2.3 times more energy per unit of mass than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt, which is high in comparison to other foods. Frozen Crinkle Cut French Fried Potatoes with Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Pink Beans	24%	3%	73%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Pink Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	1% 0.99g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	1.36% 0.23g	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	43% 56g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	2.6% 1.87g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Pink 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	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	35.5% 0.46mg	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	101% 405μg	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	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	1.37% 0.21mg	1.22% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Pink Beans	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	78.7% 0.71mg	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	74% 5.92mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	38% 159mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	52.3% 1.2mg	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	52% 363mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	37.7% 1280mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	20.7% 11.4μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	20.3% 2.23mg	11mg per day for Men 19-50 years
Water	3.73% 138g	0.24% 8.8g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.7 times more Vitamin B3 and more Vitamin C than Raw Pink Beans.
• While Raw Pink Beans contain 3.1 times more Vitamin B1, 2.2 times more Vitamin B2 and 6.4 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Pink Beans have similar amounts of Vitamin B5, Vitamin B6 and Vitamin K per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Pink Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 102.5 times more Sodium and 15.7 times more Water than Raw Pink Beans.
• While Raw Pink Beans contain 4.3 times more Calcium, 4.5 times more Copper, 4.6 times more Iron, 3.7 times more Magnesium, 3.7 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium, 11.1 times more Selenium and 3.2 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 300 calories:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 10.4 times more Fat, 10 times more Saturated Fat and 2.3 times more Omega 6 than Raw Pink Beans.
• While Raw Pink Beans contain 5.9 times more Omega 3, 2.7 times more Fiber and 3.8 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 Pink Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Pink Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.