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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled White Beans with Salt	27%	2%	71%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled White Beans with Salt	Recommended Dietary Allowance
Energy	10% 290kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	0.56% 0.18g	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	0.97% 0.16g	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	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	0.93% 0.67g	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	33% 12.5g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled White 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	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	14% 0.18mg	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	40% 161μg	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	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled White Beans with Salt	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	63.3% 0.57mg	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	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	55% 1.26mg	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	32% 224mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	32.7% 1113mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	32% 480mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.4% 125g	3700g per day for Men 19-50 years

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 15.3 times more Vitamin B3, 2 times more Vitamin B5, 2.1 times more Vitamin B6 and more Vitamin C than Boiled White Beans with Salt.
• While 7 oz of Boiled White Beans with Salt contain 2.6 times more Vitamin B9, 9.4 times more Vitamin E and 1.7 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 Boiled White Beans with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Boiled White Beans with Salt have insufficient amounts of Vitamin B3 and Vitamin C
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Sodium than Boiled White Beans with Salt.
• While 7 oz of Boiled White Beans with Salt contain 6.9 times more Calcium, 3.7 times more Copper, 6 times more Iron, 3 times more Magnesium, 4.1 times more Manganese, 1.4 times more Phosphorus, 1.5 times more Potassium, 2.6 times more Selenium and 4.1 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 14.3 times more Fat and 13.7 times more Saturated Fat than Boiled White Beans with Salt.
• While 7 oz of Boiled White Beans with Salt contain 4.3 times more Omega 3, 3.2 times more Fiber and 4.2 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 White 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 White Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.