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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Pink Beans	24%	3%	73%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pink Beans	Recommended Dietary Allowance
Energy	7.14% 207kcal	7.3% 211kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	8.5% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	30.4% 39.6g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	0.7% 0.51g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pink Beans	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	30.4% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	6.87% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	5.05% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	8.48% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	19% 0.25mg	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	59.5% 238μg	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	0% 0mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	4.37% 5.24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Pink Beans	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	42.7% 0.38mg	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	40.8% 3.26mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	22% 92mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	33.8% 0.78mg	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	33.4% 234mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.34% 86.7g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3.8 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin C than Boiled Pink Beans.
• While Boiled Pink Beans contain 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 5.4 times more Vitamin B9, 9.8 times more Vitamin E and 1.8 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled Pink Beans have similar amounts of Vitamin B6 per 5 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Pink Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 174.5 times more Sodium than Boiled Pink Beans.
• While Boiled Pink Beans contain 4 times more Calcium, 3.5 times more Copper, 3.7 times more Iron, 3.1 times more Magnesium, 3.5 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Selenium and 2.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled Pink Beans have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 10.2 times more Fat, 9.9 times more Saturated Fat and 2.2 times more Omega 6 than Boiled Pink Beans.
• While Boiled Pink Beans contain 6 times more Omega 3, 2.7 times more Fiber and 3.9 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled Pink Beans have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Pink Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.