Comparing Nutrients in 5 ounces Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Red Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Red Kidney Beans with Salt	27%	3%	70%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Red Kidney Beans with Salt	Recommended Dietary Allowance
Energy	7.14% 207kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	25% 32.3g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	0.63% 0.45g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Red Kidney Beans 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	12.5% 0.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	13% 0.17mg	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	11% 44μg	46% 184μg	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	12% 11mg	1.9% 1.7mg	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	0.94% 0.14mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	38% 0.34mg	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	11% 0.88mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	29.4% 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	16.4% 115mg	28.8% 201mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	17% 571mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Red Kidney Beans with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Red Kidney Beans with Salt:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.7 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6 and 6.4 times more Vitamin C than Boiled Red Kidney Beans with Salt.
• While 5 oz of Boiled Red Kidney Beans with Salt contain 1.5 times more Vitamin B1, 1.6 times more Vitamin B2, 4.2 times more Vitamin B9 and 4 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 5 ounces of Boiled Red Kidney Beans with Salt have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Red Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Red Kidney Beans with Salt:

• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Sodium than Boiled Red Kidney Beans with Salt.
• While 5 oz of Boiled Red Kidney Beans with Salt contain 2.2 times more Calcium, 3.1 times more Copper, 4.7 times more Iron, 2.1 times more Magnesium, 3 times more Manganese, 1.8 times more Phosphorus, 2.4 times more Selenium and 3.1 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Red Kidney Beans with Salt contain similar levels of Potassium per five ounces.
• 5 ounces of 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 Frozen Crinkle Cut French Fried Potatoes with Salt have 10 times more Fat and 17.3 times more Saturated Fat than Boiled Red Kidney Beans with Salt.
• While 5 oz of Boiled Red Kidney Beans with Salt contain 10.5 times more Omega 3, 3.7 times more Fiber and 3.7 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Red Kidney Beans with Salt offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Red Kidney Beans with Salt provide inadequate amounts of Omega 6 in five ounces.