Comparing Nutrients in 5 ounces Black Turtle Beans VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Black Turtle Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	16.6% 481kcal	7.14% 207kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	7.3% 7.07g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	5.53% 1.77g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.7g	26% 34g	130g per day for Men 19-50 years
Sugars	4.14% 3g	0.41% 0.3g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	58% 22g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	53.8% 30g	5.92% 3.3g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	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	106% 1.28mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31% 0.41mg	21.4% 0.28mg	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	157% 629μg	11% 44μg	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	0% 0mg	12% 11mg	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% 0.3mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	22.7% 227mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	12% 0.11mg	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	154% 12.3mg	11% 0.88mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	9.68% 0.22mg	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	89% 624mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	62.5% 2126mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	33% 495mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	4.4% 0.48mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	2.57% 95g	3700g per day for Men 19-50 years

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

• Raw Black Turtle Beans have 8.5 times more Vitamin B1, 5.2 times more Vitamin B2, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 14.3 times more Vitamin B9, 2.1 times more Vitamin E and 2.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Raw Black Turtle Beans.
• Both Raw Black Turtle Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Raw Black Turtle Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Black Turtle Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Black Turtle Beans have 12.3 times more Calcium, 13 times more Copper, 14 times more Iron, 7.6 times more Magnesium, 6.4 times more Manganese, 5.4 times more Phosphorus, 3.9 times more Potassium, 6.4 times more Selenium and 6.5 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 38.8 times more Sodium and 6.1 times more Water than Raw Black Turtle Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Black Turtle Beans have 2.3 times more Energy, 11 times more Omega 3, 2.6 times more Carbohydrate, 10.1 times more Sugars, 7.8 times more Fiber and 9.1 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.5 times more Fat and 5.4 times more Saturated Fat than Raw Black Turtle Beans.
• Both Raw Black Turtle Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6 per 5 oz.
• Both Raw Black Turtle Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.