Comparing Nutrients in 5 ounces Boiled Black Beans with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Black Beans with Salt	26%	4%	70%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Black Beans with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	6.45% 187kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 33.6g	30% 39g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	0.57% 0.41g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.24g	g per day for Men 19-50 years
Fiber	32.5% 12.3g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	22.4% 12.6g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Black Beans with Salt	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	29% 0.35mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.43% 0.084mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.72mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.52% 0.098mg	18.8% 0.24mg	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	53% 211μg	7.8% 31μg	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	18.6% 16.7mg	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	8.22% 1.23mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.9% 4.68μg	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Black Beans with Salt	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	23% 0.21mg	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	37.2% 2.98mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	13.5% 0.31mg	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	28.3% 198mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	15% 503mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	22.4% 336mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.4% 89.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Black Beans with Salt VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Black Beans with Salt versus 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Black Beans with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Boiled Black Beans with Salt have 2 times more Vitamin B1, 1.9 times more Vitamin B2, 6.8 times more Vitamin B9, 8.7 times more Vitamin E and 1.4 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.2 times more Vitamin B3, 2 times more Vitamin B5, 2.5 times more Vitamin B6 and more Vitamin C than Boiled Black Beans with Salt.
• 5 ounces of Boiled Black Beans with Salt have insufficient amounts of Vitamin C
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Boiled Black Beans with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Black Beans with Salt vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 5 ounces of Boiled Black Beans with Salt have 2.1 times more Calcium, 1.4 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus, 12 times more Selenium and 2.8 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.3 times more Potassium and 1.6 times more Sodium than Boiled Black Beans with Salt.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Black Beans with Salt have 5.8 times more Omega 3, 3.8 times more Fiber and 3.5 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 5 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 9.5 times more Fat and 7.8 times more Saturated Fat than Boiled Black Beans with Salt.
• Both Boiled Black Beans with Salt and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled Black Beans with Salt as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in five ounces.