Comparing Nutrients in 7 ounces Great Northern Beans VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Great Northern Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	23% 673kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.33% 2.26g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.71g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	26.4% 0.42g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.07% 0.52g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 124g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	6.2% 4.5g	0.57% 0.42g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	105% 40g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	77.5% 43.4g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	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	108% 1.3mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.2% 3.88mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.2% 0.89mg	30% 0.39mg	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	239% 957μg	15.4% 61.5μg	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	11.7% 10.5mg	17% 15.3mg	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	2.9% 0.44mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	34.7% 347mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	185% 1.66mg	17% 0.15mg	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	136% 11mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	89.3% 375mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	123% 2.82mg	13.5% 0.31mg	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	127% 887mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	81% 2752mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	46.5% 25.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	41.7% 4.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.57% 21.2g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Great Northern Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Great Northern Beans have 6.2 times more Vitamin B1, 6.4 times more Vitamin B2, 2.5 times more Vitamin B5, 2.3 times more Vitamin B6, 15.5 times more Vitamin B9, 2.2 times more Vitamin E and 2.9 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Vitamin C than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Great Northern Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Great Northern Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Raw Great Northern Beans have 13.5 times more Calcium, 10.9 times more Copper, 8.8 times more Iron, 9 times more Magnesium, 9.1 times more Manganese, 5.5 times more Phosphorus, 3.7 times more Potassium, 25.8 times more Selenium and 6.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 24.9 times more Sodium and 6.3 times more Water than Raw Great Northern Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Great Northern Beans have 2.3 times more Energy, 13.3 times more Omega 3, 2.6 times more Carbohydrate, 10.8 times more Sugars, 10.1 times more Fiber and 9.3 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.4 times more Fat and 3.5 times more Saturated Fat than Raw Great Northern Beans.
• Both Raw Great Northern Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Omega 6 per 7 oz.
• Both Raw Great Northern Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.