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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.81% 0.14g	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	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	1% 0.73g	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	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	% 0.14g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.73g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	55% 21g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Navy Beans 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	17.5% 0.21mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	21% 0.27mg	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	69.5% 278μg	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	2% 1.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	46.3% 0.42mg	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	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	45.5% 1.05mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Navy Beans with Salt 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 Boiled Navy Beans with Salt 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 Boiled Navy Beans with Salt:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 3.3 times more Vitamin B3, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6 and 8.6 times more Vitamin C than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 2.2 times more Vitamin B1, 1.8 times more Vitamin B2 and 4.5 times more Vitamin B9 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Boiled Navy Beans with Salt have insufficient amounts of Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.5 times more Sodium than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 5.3 times more Calcium, 2.7 times more Copper, 3.8 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 1.8 times more Phosphorus, 5.8 times more Selenium and 3 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Navy Beans with Salt contain similar levels of Potassium 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 Frozen Crinkle Cut French Fried Potatoes with Salt have 8 times more Fat and 39 times more Saturated Fat than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 5.6 times more Omega 3, 5.3 times more Fiber and 3.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Boiled Navy Beans with Salt offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 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 Boiled Navy Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.