Comparing Nutrients in 7 ounces In Pod Fava Beans VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
In Pod Fava Beans	29%	6%	65%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	In Pod Fava Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	6.02% 175kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.64% 0.62g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	42% 54.6g	130g per day for Men 19-50 years
Sugars	25.2% 18.3g	0.79% 0.58g	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	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 0.34g	g per day for Men 19-50 years
Fiber	39% 15g	12% 4.56g	38g per day for Men 19-50 years
Protein	28% 15.7g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	In Pod Fava Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	3.75% 33.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.3% 0.58mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.46mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.93% 0.45mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	26.3% 0.34mg	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	73.4% 294μg	11% 43.7μg	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	8.16% 7.34mg	26% 23.4mg	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	15.3% 2.3mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	In Pod Fava Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	7.34% 73.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	88.6% 0.8mg	32% 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	38.4% 3.08mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	19% 0.43mg	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	36.6% 256mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.9% 144g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: In Pod Fava Beans VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of In Pod Fava Beans versus 7 oz of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of In Pod Fava Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of In Pod Fava Beans have 9.4 times more Vitamin B2, 6.7 times more Vitamin B9, 11.6 times more Vitamin E and 17.8 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.2 times more Vitamin C than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 and Vitamin B3 per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• Both Raw In Pod Fava 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 seven ounces.

Comparing minerals per 7 ounces for In Pod Fava Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of In Pod Fava Beans have 2.8 times more Calcium, 2.8 times more Copper, 2.1 times more Iron, 3 times more Manganese, 1.3 times more Phosphorus and 2.5 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Potassium and 15.6 times more Sodium than Raw In Pod Fava Beans.
• Both In Pod Fava Beans and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Magnesium per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw In Pod Fava Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of In Pod Fava Beans have 31.8 times more Sugars, 3.3 times more Fiber and 3.2 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Energy, 7 times more Fat, 9.2 times more Saturated Fat and 1.6 times more Carbohydrate than Raw In Pod Fava Beans.
• Both Raw In Pod Fava Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.