Comparing Nutrients in 500 calories Microwaved Green Snap Beans VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• Microwaved Green Snap Beans: 1515g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g

Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 4.4 times more energy per unit of mass than Microwaved Green Snap Beans, which is average in comparison to other foods. Microwaved Green Snap Beans having low energy density.

Which food has more nutrients per 500 calories - Microwaved Green Snap Beans or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Microwaved Green Snap Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.8% 7.58g	17.6% 17g	97g per day for Men 19-50 years
Saturated Fat	NA	13.4% 4.28g	32g per day for Men 19-50 years
Omega 3	NA	3.42% 0.055g	1.6g per day for Men 19-50 years
Omega 6	NA	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.7% 97g	63% 82g	130g per day for Men 19-50 years
Sugars	67.3% 48.8g	0.99% 0.72g	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	30.3% 22g	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	% 22g	% 0.24g	g per day for Men 19-50 years
Sucrose	% 5g	% 0.48g	g per day for Men 19-50 years
Fiber	136% 51.5g	18% 6.85g	38g per day for Men 19-50 years
Protein	62.5% 35g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.2mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.4% 1.14mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.2% 11.7mg	46% 7.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	91% 4.55mg	30.7% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	145% 1.88mg	51.6% 0.67mg	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	178% 712μg	26.5% 106μg	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	123% 111mg	29.3% 26.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.3% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6% 7.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	83.3% 833mg	4.45% 44.5mg	1000mg per day for Men 19-50 years
Copper	152% 1.36mg	29.3% 0.26mg	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	157% 12.6mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	101% 424mg	17% 72mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	23.4% 0.54mg	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	106% 742mg	39.6% 277mg	700mg per day for Men 19-50 years
Potassium	144% 4894mg	38.3% 1301mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	79.7% 1195mg	1500mg per day for Men 19-50 years
Zinc	52.3% 5.76mg	10.6% 1.16mg	11mg per day for Men 19-50 years
Water	37% 1364g	6.2% 230g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Microwaved Green Snap Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Microwaved Green Snap Beans have 3.3 times more Vitamin B1, 9 times more Vitamin B2, 1.6 times more Vitamin B3, 3 times more Vitamin B5, 2.8 times more Vitamin B6, 6.7 times more Vitamin B9 and 4.2 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.

Comparing minerals per 500 calories for Microwaved Green Snap Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Microwaved Green Snap Beans have 18.7 times more Calcium, 5.2 times more Copper, 5.9 times more Iron, 5.9 times more Magnesium, 9.4 times more Manganese, 2.7 times more Phosphorus, 3.8 times more Potassium, 4.9 times more Zinc and 5.9 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 26.3 times more Sodium than Microwaved Green Snap Beans.

Comparison of macro-nutrients per 500 calories:

• Microwaved Green Snap Beans have 67.8 times more Sugars, more Fructose, 7.5 times more Fiber and 4.4 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.3 times more Fat than Microwaved Green Snap Beans.
• Both Microwaved Green Snap Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Microwaved Green Snap Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Glucose and Sucrose in 500 kcal.