Comparing Nutrients in 7 ounces Hyacinth-Young beans VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Hyacinth-Young beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.15% 91kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	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	14% 18.2g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	17.2% 6.55g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	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	30.8% 123μg	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	28.4% 25.6mg	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	6.75% 1mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	9.92% 99mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	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	18.4% 1.47mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	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	14% 97mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	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	6.68% 0.73mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Hyacinth-Young beans versus 7 oz of 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 Hyacinth-Young beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Hyacinth-Young beans have more Vitamin A, 2.5 times more Vitamin B2, 2 times more Vitamin B9, 1.7 times more Vitamin C, 5.1 times more Vitamin E and 8.6 times more Vitamin K than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Vitamin B1, 4.1 times more Vitamin B3, 8.1 times more Vitamin B5 and 8.2 times more Vitamin B6 than Raw Hyacinth-Young beans.
• 7 ounces of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Hyacinth-Young beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Hyacinth-Young beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Hyacinth-Young beans have 3.8 times more Calcium, 1.9 times more Magnesium, 1.3 times more Manganese, 3 times more Selenium and 1.3 times more Water than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Copper, 1.7 times more Phosphorus, 1.5 times more Potassium and 174.5 times more Sodium than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron and Zinc per seven ounces.
• 7 ounces of 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 Hyacinth-Young beans have 19.4 times more Sugars and 1.7 times more Fiber than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Energy, 25 times more Fat, 14.2 times more Saturated Fat and 2.6 times more Carbohydrate than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Hyacinth-Young beans provide inadequate amounts of Energy
• Both Raw Hyacinth-Young beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.