Comparing Nutrients in 300 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Refried Beans, fat-free

Weight per 300 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 206g
• Canned Refried Beans, fat-free: 380g

Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more energy per 100g than Canned Refried Beans, fat-free. It has average energy density when compared to other foods. Canned Refried Beans, fat-free having average energy density.

Discover which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	8.02% 2.57g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	2.05% 0.033g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	3% 0.51g	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	39.4% 51.3g	130g per day for Men 19-50 years
Sugars	0.6% 0.43g	3.2% 2.3g	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	% 0.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.29g	% 2.3g	g per day for Men 19-50 years
Fiber	11% 4.1g	47% 18g	38g per day for Men 19-50 years
Protein	8.6% 4.8g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Refried Beans, fat-free	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	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.85% 0.076mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.4% 0.92mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.4mg	33% 0.43mg	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	54% 216μg	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	3.8% 3.4mg	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% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.6% 4.3μg	6.33% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	2.67% 26.7mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	68.8% 0.62mg	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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	10.3% 43mg	34.4% 144mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	54% 1.24mg	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	60.2% 422mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	1.87% 1.03μg	39.4% 21.6μg	55μg per day for Men 19-50 years
Sodium	48% 717mg	88.6% 1329mg	1500mg per day for Men 19-50 years
Zinc	6.35% 0.7mg	22.4% 2.47mg	11mg per day for Men 19-50 years
Water	3.73% 138g	8.08% 299g	3700g per day for Men 19-50 years

Frozen Crinkle Cut French Fried Potatoes With Salt VS Canned Refried Beans, Fat-free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Crinkle Cut French Fried Potatoes with Salt or Canned Refried Beans, fat-free?

Lets compare vitamin content per 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Refried Beans, fat-free:

• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.9 times more Vitamin B1, 3.2 times more Vitamin B3, 1.2 times more Vitamin B5 and 4.6 times more Vitamin C than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 3.4 times more Vitamin B9 and 1.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Refried Beans, fat-free provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 300 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Refried Beans, fat-free:

• 300 kcal of Canned Refried Beans, fat-free contain 4.8 times more Calcium, 3.9 times more Copper, 4.8 times more Iron, 3.3 times more Magnesium, 3.8 times more Manganese, 2.5 times more Phosphorus, 1.7 times more Potassium, 21.1 times more Selenium, 1.9 times more Sodium, 3.5 times more Zinc and 2.2 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 6 times more Fat and 7.3 times more Saturated Fat than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 17.7 times more Omega 3, 4.3 times more Fiber and 4.2 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 Refried Beans, fat-free 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 Refried Beans, fat-free provide inadequate amounts of Omega 6 in 300 calories.