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

Macros Ratio

	Protein	Fat	Carbs
Boiled French Beans	22%	5%	73%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled French Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	8.83% 256kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	35.6% 0.57g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	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	36.7% 47.7g	42% 54.6g	130g per day for Men 19-50 years
Sugars	NA	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	49% 18.7g	12% 4.56g	38g per day for Men 19-50 years
Protein	25% 14g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Boiled French Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes 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	21.5% 0.26mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.77% 1.1mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	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	37.2% 149μg	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	2.65% 2.4mg	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	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled French Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	12.5% 125mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	25.4% 0.23mg	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	26.8% 2.14mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	29% 202mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	21.6% 734mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled French 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 Boiled French 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 Boiled French Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Boiled French Beans have 2 times more Vitamin B2 and 3.4 times more Vitamin B9 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 3.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.6 times more Vitamin B6 and 9.8 times more Vitamin C than Boiled French Beans.
• Both Boiled French Beans and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled French Beans have insufficient amounts of Vitamin C
• Both Boiled French 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 Boiled French Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Boiled French Beans have 4.8 times more Calcium, 1.4 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 12 times more Selenium and 1.6 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 1.3 times more Copper, 1.3 times more Potassium and 65.2 times more Sodium than Boiled French Beans.
• Both Boiled French Beans and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled French Beans have 15.9 times more Omega 3, 4.1 times more Fiber and 2.8 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 6.8 times more Fat and 13 times more Saturated Fat than Boiled French Beans.
• Both Boiled French Beans and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled French Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in seven ounces.