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

Macros Ratio

	Protein	Fat	Carbs
Boiled Pink Beans	24%	3%	73%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Pink Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10% 296kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	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	42.6% 55.4g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	0.99% 0.71g	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	27.7% 10.5g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	32% 18g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Boiled Pink 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	42.5% 0.51mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.13mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.07% 1.13mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.59mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	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	83.3% 333μg	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	0% 0mg	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	13% 1.94mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pink Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	59.8% 0.54mg	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	57% 4.56mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	30.7% 129mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	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	46.8% 327mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	29.7% 1008mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.3% 121g	3.6% 133g	3700g per day for Men 19-50 years

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

• Boiled Pink Beans have 2.4 times more Vitamin B1, 1.7 times more Vitamin B2, 5.4 times more Vitamin B9, 9.8 times more Vitamin E and 1.8 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 3.8 times more Vitamin B3, 1.5 times more Vitamin B5 and more Vitamin C than Boiled Pink Beans.
• Both Boiled Pink Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled Pink 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 Boiled Pink Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled Pink Beans have 4 times more Calcium, 3.5 times more Copper, 3.7 times more Iron, 3.1 times more Magnesium, 3.5 times more Manganese, 2 times more Phosphorus, 1.3 times more Potassium, 2.8 times more Selenium and 2.8 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 174.5 times more Sodium than Boiled Pink Beans.
• Both Boiled Pink Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Pink Beans have 6 times more Omega 3, 2.7 times more Fiber and 3.9 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 10.2 times more Fat, 9.9 times more Saturated Fat and 2.2 times more Omega 6 than Boiled Pink Beans.
• Both Boiled Pink Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Boiled Pink 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.