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

Weight per 500 calories

• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g
• Canned Broadbeans: 704g

Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2.3 times more energy per 100g than Canned Broadbeans . It has above average energy density when compared to other foods. Canned Broadbeans having average energy density.

Which food has more nutrients per 500 calories - Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt or Canned Broadbeans ?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Canned Broadbeans	30%	3%	67%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Broadbeans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.4% 16g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	10.5% 3.36g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.5% 0.056g	3.1% 0.049g	1.6g per day for Men 19-50 years
Omega 6	5.17% 0.88g	3.48% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.7% 85.4g	67.2% 87.4g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	NA	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	% 0.37g	NA	g per day for Men 19-50 years
Sucrose	% 0.53g	NA	g per day for Men 19-50 years
Fiber	18.8% 7.14g	68.6% 26g	38g per day for Men 19-50 years
Protein	14% 7.8g	68.8% 38.5g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.78% 7.04μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.63mg	42.3% 6.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.52mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	24.4% 0.32mg	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	17% 68.3μg	58% 232μg	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	40.7% 36.6mg	14% 12.7mg	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	2.07% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Broadbeans	Recommended Dietary Allowance
Calcium	4.04% 40.4mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	85.3% 0.77mg	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	29% 2.33mg	88% 7.04mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	53.7% 225mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	88% 2.03mg	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	43% 301mg	79.5% 556mg	700mg per day for Men 19-50 years
Potassium	43% 1463mg	50% 1704mg	3400mg per day for Men 19-50 years
Selenium	0.56% 0.31μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	81% 1214mg	213% 3190mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	5.3% 196g	15.3% 566g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.7 times more Vitamin B1, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 2.9 times more Vitamin C than Canned Broadbeans .
• While Canned Broadbeans contain 3.7 times more Vitamin B2 and 3.4 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Canned Broadbeans have similar amounts of Vitamin B3 per 500 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Broadbeans have insufficient amounts of Vitamin A and Vitamin D in 500 kcal.

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

• Canned Broadbeans contain 4.5 times more Calcium, 1.7 times more Copper, 3 times more Iron, 2.6 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 40.8 times more Selenium, 2.6 times more Sodium, 3.5 times more Zinc and 2.9 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Canned Broadbeans have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 10.3 times more Fat, 12.9 times more Saturated Fat and 1.5 times more Omega 6 than Canned Broadbeans .
• While Canned Broadbeans contain 3.6 times more Fiber and 4.9 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Canned Broadbeans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Broadbeans have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.