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

Macros Ratio

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

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Broadbeans	Recommended Dietary Allowance
Energy	7.14% 207kcal	5.38% 156kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.07g	0.58% 0.57g	97g per day for Men 19-50 years
Saturated Fat	5.53% 1.77g	0.29% 0.094g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	21.4% 28g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	3.56% 2.58g	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	20% 7.65g	38g per day for Men 19-50 years
Protein	5.92% 3.3g	19.2% 10.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.03% 0.052mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	7.85% 0.1mg	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	37% 147μg	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	0.47% 0.43mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Broadbeans	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	40.8% 0.37mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	14.5% 61mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	26% 0.6mg	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	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	33% 495mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.4% 0.48mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	2.57% 95g	2.74% 101g	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 Broadbeans :

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 3 times more Vitamin B3, 2.9 times more Vitamin B5, 2.7 times more Vitamin B6 and 25.7 times more Vitamin C than Boiled Broadbeans .
• While Boiled Broadbeans contain 2.4 times more Vitamin B2, 3.4 times more Vitamin B9 and 1.4 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 Broadbeans have similar amounts of Vitamin B1 per 5 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Broadbeans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.4 times more Potassium and 69.8 times more Sodium than Boiled Broadbeans .
• While Boiled Broadbeans contain 2.8 times more Calcium, 3.4 times more Copper, 2.4 times more Iron, 2 times more Magnesium, 2.7 times more Manganese, 1.5 times more Phosphorus, 5.2 times more Selenium and 3 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 Broadbeans 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 1.3 times more Energy, 12.5 times more Fat, 18.9 times more Saturated Fat, 1.3 times more Omega 3, 1.7 times more Omega 6 and 1.2 times more Carbohydrate than Boiled Broadbeans .
• While Boiled Broadbeans contain 8.7 times more Sugars, 2.7 times more Fiber and 3.2 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 as well as Boiled Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.