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

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Small White Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	16.4% 476kcal	7.87% 228kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	4.8% 1.53g	32g per day for Men 19-50 years
Omega 3	20.5% 0.33g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	68% 88.2g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	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	93% 35.3g	8.58% 3.26g	38g per day for Men 19-50 years
Protein	53.4% 30g	6.35% 3.56g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	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	87.8% 1.05mg	14.4% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.6% 0.29mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	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	137% 547μg	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	NA	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	24.5% 245mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	137% 11mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	61.8% 259mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	78.8% 1.8mg	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	90% 631mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	64.3% 2186mg	19.6% 668mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	37% 554mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.45% 16.6g	2.4% 89.4g	3700g per day for Men 19-50 years

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

• Raw Small White Beans have 6.1 times more Vitamin B1, 6.7 times more Vitamin B2, 1.5 times more Vitamin B5, 2.6 times more Vitamin B6 and 17.5 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Vitamin B3 and more Vitamin C than Raw Small White Beans.
• Both Raw Small White Beans 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 5 oz.

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

• Raw Small White Beans have 13.3 times more Calcium, 4.4 times more Copper, 10.3 times more Iron, 6.5 times more Magnesium, 5.8 times more Manganese, 4.6 times more Phosphorus, 3.3 times more Potassium, 128 times more Selenium and 7 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 32.6 times more Sodium and 5.4 times more Water than Raw Small White Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Small White Beans have 2.1 times more Energy, 12.8 times more Omega 3, 2.3 times more Carbohydrate, 10.8 times more Fiber and 8.4 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.3 times more Fat and 3.6 times more Saturated Fat than Raw Small White Beans.
• Both Raw Small White Beans and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6 per 5 oz.
• Both Raw Small White Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.