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

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Canned Refried Beans	22%	20%	58%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Refried Beans	Recommended Dietary Allowance
Energy	10% 290kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.9g	4.1% 4g	97g per day for Men 19-50 years
Saturated Fat	7.75% 2.48g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	2.97% 0.5g	4.2% 0.72g	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	20.7% 27g	130g per day for Men 19-50 years
Sugars	0.57% 0.42g	1.48% 1.07g	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	% 1.07g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	17.6% 9.9g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Refried 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	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	7.5% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	15.7% 0.2mg	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	5.46% 22μg	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	13.2% 12mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Refried Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	28.4% 0.26mg	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	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	25% 0.57mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.17% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Refried 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 Canned Refried 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 Canned Refried Beans:

• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Vitamin B1, 5.8 times more Vitamin B3, 2.4 times more Vitamin B5, 1.9 times more Vitamin B6, 2.8 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Refried Beans.
• While 7 oz of Canned Refried Beans contain 2.1 times more Vitamin B2 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Refried Beans 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 Canned Refried Beans:

• 7 oz of Canned Refried Beans contain 2.2 times more Calcium, 1.7 times more Copper, 2.3 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 11.6 times more Selenium and 1.7 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Refried Beans contain similar levels of Phosphorus, Potassium and Sodium 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 1.6 times more Energy, 2.5 times more Fat, 2 times more Saturated Fat and 1.8 times more Carbohydrate than Canned Refried Beans.
• While 7 oz of Canned Refried Beans contain 10.6 times more Omega 3, 1.4 times more Omega 6, 1.9 times more Fiber and 2.1 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 and Omega 6