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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Navy Beans	Recommended Dietary Allowance
Energy	7.87% 228kcal	5.52% 160kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	7.53% 0.12g	1.6g per day for Men 19-50 years
Omega 6	2.36% 0.4g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	22.3% 29g	130g per day for Men 19-50 years
Sugars	0.57% 0.41g	0.55% 0.4g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.24g	NA	g per day for Men 19-50 years
Fiber	8.58% 3.26g	19% 7.23g	38g per day for Men 19-50 years
Protein	6.35% 3.56g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.4% 0.044mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	4.3% 0.69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	4.88% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	11.2% 0.15mg	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	7.8% 31μg	22% 88μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	18.6% 16.7mg	1.1% 0.99mg	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	7.37% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	3.43% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Navy Beans	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	6.66% 66.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	32.8% 0.29mg	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	13.3% 1.06mg	32.8% 2.62mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	23% 0.53mg	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	19.6% 137mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	19.6% 668mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	0.26% 0.14μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Navy Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt versus 5 oz of Canned Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.4 times more Vitamin B3, 2.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 16.9 times more Vitamin C than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 1.8 times more Vitamin B2, 2.8 times more Vitamin B9, 7.8 times more Vitamin E and 1.3 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Navy Beans provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 5 ounces of Canned Navy Beans have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Navy Beans have insufficient amounts of Vitamin A and Vitamin D in five ounces.

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

• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.6 times more Potassium than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 3.6 times more Calcium, 1.4 times more Copper, 2.5 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus, 58 times more Selenium and 1.9 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Navy Beans contain similar levels of Sodium per five ounces.
• 5 ounces of Oven-heated 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Energy, 11.9 times more Fat, 9.7 times more Saturated Fat and 1.3 times more Carbohydrate than Canned Navy Beans.
• While 5 oz of Canned Navy Beans contain 4.7 times more Omega 3, 2.2 times more Fiber and 3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 5 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Navy Beans provide inadequate amounts of Omega 6 in five ounces.