Comparing Nutrients in 7 ounces Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Canned Cranberry Beans	26%	3%	71%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Cranberry Beans	Recommended Dietary Allowance
Energy	11% 319kcal	5.68% 165kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	23% 30g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	NA	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	12% 4.56g	33% 12.5g	38g per day for Men 19-50 years
Protein	8.9% 5g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	6.45% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	8.4% 0.11mg	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	11% 43.7μg	38.2% 153μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.4mg	1.76% 1.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Canned Cranberry Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	31.3% 0.28mg	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	18.6% 1.5mg	38.4% 3.08mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	17.3% 0.4mg	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	27.5% 192mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	3.4% 125g	4.16% 154g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Canned Cranberry Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Cranberry Beans:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.1 times more Vitamin B1, 4.2 times more Vitamin B3, 3.4 times more Vitamin B5, 3.1 times more Vitamin B6 and 14.8 times more Vitamin C than Canned Cranberry Beans.
• While 7 oz of Canned Cranberry Beans contain 1.3 times more Vitamin B2 and 3.5 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Canned Cranberry Beans have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Cranberry Beans have insufficient amounts of Vitamin A and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt vs Canned Cranberry Beans:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.8 times more Potassium than Canned Cranberry Beans.
• While 7 oz of Canned Cranberry Beans contain 2.6 times more Calcium, 2.1 times more Iron, 31 times more Selenium and 2.1 times more Zinc than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt and Canned Cranberry Beans contain similar levels of Copper, Magnesium, Manganese, Phosphorus and Sodium per seven ounces.
• 7 ounces of Oven-heated 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 Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.9 times more Energy, 18.3 times more Fat, 15 times more Saturated Fat and 1.8 times more Carbohydrate than Canned Cranberry Beans.
• While 7 oz of Canned Cranberry Beans contain 3.1 times more Omega 3, 2.7 times more Fiber and 2.2 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Canned Cranberry Beans provide inadequate amounts of Omega 6 in seven ounces.