Comparing Nutrients in 500 calories Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Refried Beans, fat-free

Weight per 500 calories

• Frozen Crinkle Cut French Fried Potatoes with Salt: 343g
• Canned Refried Beans, fat-free: 633g

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.

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	17.6% 17g	2.94% 2.85g	97g per day for Men 19-50 years
Saturated Fat	13.4% 4.28g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	3.42% 0.055g	60.5% 0.97g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	5% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	0.99% 0.72g	5.33% 3.86g	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	% 0.24g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.48g	% 3.86g	g per day for Men 19-50 years
Fiber	18% 6.85g	78.3% 29.7g	38g per day for Men 19-50 years
Protein	14.3% 8g	60.4% 33.8g	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	30.3% 0.36mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.33mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.53mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.6% 0.67mg	55% 0.72mg	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	26.5% 106μg	90% 361μg	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	29.3% 26.4mg	6.33% 5.7mg	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	2.3% 0.34mg	1.7% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6% 7.2μg	10.5% 12.7μg	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	4.45% 44.5mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	29.3% 0.26mg	115% 1.03mg	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	26.5% 2.12mg	128% 10.3mg	8mg per day for Men 19-50 years
Magnesium	17% 72mg	57.3% 241mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	89.7% 2.06mg	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	39.6% 277mg	100% 703mg	700mg per day for Men 19-50 years
Potassium	38.3% 1301mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	65.6% 36μg	55μg per day for Men 19-50 years
Sodium	79.7% 1195mg	148% 2215mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.16mg	37.4% 4.1mg	11mg per day for Men 19-50 years
Water	6.2% 230g	13.5% 498g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Refried Beans, fat-free:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2, 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 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 or Regular Cut French Fried Potatoes with Salt and Canned Refried Beans, fat-free have similar amounts of Vitamin B6 per 500 kcal.
• 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 B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Refried Beans, fat-free:

• 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.

Comparison of macro-nutrients per 500 calories:

• Frozen Crinkle or Regular 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 Canned Refried Beans, fat-free contain 17.7 times more Omega 3, 5.4 times more Sugars, 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 or Regular Cut French Fried Potatoes with Salt and Canned Refried Beans, fat-free have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Refried Beans, fat-free have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.