Comparing Nutrients in 500 calories White Beans VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

• White Beans: 150g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

White 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 500 calories - White Beans or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	White Beans	Oven-heated 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	1.3% 1.28g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.75% 0.3g	5.17% 0.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	4.37% 3.17g	1.24% 0.9g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 0.53g	g per day for Men 19-50 years
Fiber	60% 23g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	62.6% 35g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	White Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.7% 0.66mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.7% 0.48mg	41% 0.53mg	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	146% 583μg	17% 68.3μg	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	40.7% 36.6mg	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	2.1% 0.32mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	36% 360mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	50% 0.45mg	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	196% 15.7mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	68% 285mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	29.6% 0.68mg	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	64.6% 452mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	79.3% 2695mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	0.46% 17g	5.3% 196g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of White Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw White Beans have 1.7 times more Vitamin B1, 2.3 times more Vitamin B2 and 8.5 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 9.2 times more Vitamin B3, 1.4 times more Vitamin B5 and more Vitamin C than Raw White Beans.
• Both Raw White Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B6 and Vitamin K per 500 kcal.
• Both Raw White Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for White Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw White Beans have 8.9 times more Calcium, 3.3 times more Copper, 6.7 times more Iron, 3.3 times more Magnesium, 4 times more Manganese, 1.5 times more Phosphorus, 1.8 times more Potassium, 61.9 times more Selenium and 4.4 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 50.5 times more Sodium and 11.5 times more Water than Raw White Beans.

Comparison of macro-nutrients per 500 calories:

• Raw White Beans have 4.5 times more Omega 3, 3.2 times more Fiber and 4.5 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 12.5 times more Fat, 10.2 times more Saturated Fat and 3 times more Omega 6 than Raw White Beans.
• Both Raw White Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw White 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 500 kcal.