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

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	White Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	22.8% 661kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	92% 120g	42% 54.6g	130g per day for Men 19-50 years
Sugars	5.78% 4.2g	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	79.4% 30g	12% 4.56g	38g per day for Men 19-50 years
Protein	82.8% 46.4g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	White 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	72.3% 0.87mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	192% 770μg	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	0% 0mg	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	2.78% 0.42mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	47.6% 476mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	217% 1.95mg	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	259% 20.7mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	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	85.3% 597mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	105% 3562mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	66.2% 7.3mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	3.4% 125g	3700g per day for Men 19-50 years

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

• Raw White Beans have 3.6 times more Vitamin B1, 4.7 times more Vitamin B2, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 17.6 times more Vitamin B9, 2.1 times more Vitamin E and 2.4 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.5 times more Vitamin B3 and more Vitamin C than Raw White Beans.
• Both Raw White 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 7 oz.

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

• Raw White Beans have 18.5 times more Calcium, 6.8 times more Copper, 13.9 times more Iron, 6.8 times more Magnesium, 8.2 times more Manganese, 3.1 times more Phosphorus, 3.8 times more Potassium, 128 times more Selenium and 9.2 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 24.4 times more Sodium and 5.6 times more Water than Raw White Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw White Beans have 2.1 times more Energy, 9.2 times more Omega 3, 2.2 times more Carbohydrate, 7.3 times more Sugars, 6.6 times more Fiber and 9.3 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 6 times more Fat, 4.9 times more Saturated Fat and 1.4 times more Omega 6 than Raw White Beans.
• Both Raw White Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.