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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Black Beans	25%	4%	71%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Black Beans	Recommended Dietary Allowance
Energy	10% 290kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	34.5% 0.55g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.6% 47.5g	95% 124g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	5.8% 4.2g	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	0% 0g	NA	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	81% 30.8g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	76.5% 43g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Black Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	29.5% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	24.2% 3.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	35.7% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	43.7% 0.57mg	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	15.4% 61.5μg	220% 881μg	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	17% 15.3mg	0% 0mg	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	1.32% 0.2mg	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Black Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	185% 1.67mg	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	15.4% 1.23mg	125% 9.96mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	80.8% 339mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	91% 2.1mg	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	23% 161mg	100% 699mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	86.6% 2943mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	66% 7.24mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Black Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt versus 7 oz of Black Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have more Vitamin C than Black Beans.
• While 7 oz of Raw Black Beans contain 8.5 times more Vitamin B1, 5.2 times more Vitamin B2, 2 times more Vitamin B5, 1.5 times more Vitamin B6, 14.3 times more Vitamin B9 and 2.7 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Black Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 7 ounces of Black Beans have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Black Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 69.8 times more Sodium than Black Beans.
• While 7 oz of Raw Black Beans contain 9.5 times more Calcium, 10.9 times more Copper, 8.1 times more Iron, 8.1 times more Magnesium, 6.8 times more Manganese, 4.3 times more Phosphorus, 3.9 times more Potassium, 6.4 times more Selenium and 10.7 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 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 Frozen Crinkle Cut French Fried Potatoes with Salt have 3.5 times more Fat and 3.4 times more Saturated Fat than Black Beans.
• While 7 oz of Raw Black Beans contain 2.3 times more Energy, 17.4 times more Omega 3, 2.6 times more Carbohydrate, 10.1 times more Sugars, 7.8 times more Fiber and 9.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Black Beans provide inadequate amounts of Omega 6 in seven ounces.