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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Green Snap Beans	Recommended Dietary Allowance
Energy	10% 290kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	0.51% 0.087g	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	10.6% 14g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	8.92% 6.47g	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	3.8% 2.76g	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	% 3g	g per day for Men 19-50 years
Sucrose	% 0.28g	% 0.71g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	14% 5.36g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	21.5% 0.28mg	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	16.4% 65.5μg	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	17% 15.3mg	27% 24.2mg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Green Snap Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.94% 37.7μg	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	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	18.6% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	183% 82.6μg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Green Snap 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 Green Snap 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 Green Snap Beans:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B1, 2.9 times more Vitamin B3, 2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain more Vitamin A, 2.8 times more Vitamin B2, 1.6 times more Vitamin C, 4.1 times more Vitamin E and 20.5 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 Green Snap Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 2.1 times more Phosphorus, 1.8 times more Potassium, 58.2 times more Sodium and 1.4 times more Zinc than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 2.8 times more Calcium, 1.7 times more Iron, 1.4 times more Manganese and 1.3 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Green Snap Beans contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Green Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 4.7 times more Energy, 22.7 times more Fat, 25 times more Saturated Fat, 3.4 times more Carbohydrate and 1.3 times more Protein than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 4.3 times more Omega 3, 15.5 times more Sugars and 1.4 times more Fiber 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
• 7 ounces of Green Snap Beans provide inadequate amounts of Energy
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Green Snap Beans provide inadequate amounts of Omega 6 in seven ounces.