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

Weight per 500 calories

• Canned Refried Beans, fat-free: 633g
• Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt: 311g

Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2 times more energy per unit of mass than Canned Refried Beans, fat-free, which is above average in comparison to other foods. Canned Refried Beans, fat-free having average energy density.

Discover which food has more nutrients per 500 calories - Canned Refried Beans, fat-free or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Canned Refried Beans, fat-free	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	2.94% 2.85g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	60.5% 0.97g	3.5% 0.056g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	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	65.7% 85.4g	65.7% 85.4g	130g per day for Men 19-50 years
Sugars	5.33% 3.86g	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	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	% 0g	% 0.37g	g per day for Men 19-50 years
Sucrose	% 3.86g	% 0.53g	g per day for Men 19-50 years
Fiber	78.3% 29.7g	18.8% 7.14g	38g per day for Men 19-50 years
Protein	60.4% 33.8g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	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	16% 0.19mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	41.4% 6.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	30.5% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.72mg	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	90% 361μg	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	6.33% 5.7mg	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	1.7% 0.25mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.7μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	21.5% 215mg	4.04% 40.4mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	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	128% 10.3mg	29% 2.33mg	8mg per day for Men 19-50 years
Magnesium	57.3% 241mg	20.7% 87mg	420mg per day for Men 19-50 years
Manganese	89.7% 2.06mg	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	100% 703mg	43% 301mg	700mg per day for Men 19-50 years
Potassium	64% 2177mg	43% 1463mg	3400mg per day for Men 19-50 years
Selenium	65.6% 36μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	148% 2215mg	81% 1214mg	1500mg per day for Men 19-50 years
Zinc	37.4% 4.1mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	13.5% 498g	5.3% 196g	3700g per day for Men 19-50 years

Canned Refried Beans, Fat-free VS Oven-heated Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Refried Beans, fat-free or Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt?

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

• 500 calories of Canned Refried Beans, fat-free have 1.3 times more Vitamin B6, 5.3 times more Vitamin B9 and 1.8 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Vitamin B1, 2.9 times more Vitamin B3 and 6.4 times more Vitamin C than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin C
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Canned Refried Beans, fat-free as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Canned Refried Beans, fat-free have 5.3 times more Calcium, 2.3 times more Copper, 4.4 times more Iron, 2.8 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus, 1.5 times more Potassium, 116.2 times more Selenium, 1.8 times more Sodium, 3.3 times more Zinc and 2.5 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Refried Beans, fat-free have 17.3 times more Omega 3, 4.2 times more Fiber and 4.3 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 500 kcal of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.6 times more Fat and 5.7 times more Saturated Fat than Canned Refried Beans, fat-free.
• Both Canned Refried Beans, fat-free and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Canned Refried Beans, fat-free as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 500 calories.