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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	11% 319kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	1.02% 0.99g	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	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	1.25% 0.21g	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	6.26% 8.14g	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	NA	38g per day for Men 19-50 years
Protein	8.9% 5g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Sprouted Kidney 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	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	36.2% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	13% 0.17mg	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	29.3% 117μg	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	85.3% 76.8mg	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	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	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	35% 0.32mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	15.7% 0.36mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.4% 125g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt VS Sprouted Kidney 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 Sprouted Kidney 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 Sprouted Kidney Beans:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Vitamin B5 and 2 times more Vitamin B6 than Sprouted Kidney Beans.
• While 7 oz of Raw Sprouted Kidney Beans contain 3 times more Vitamin B1, 8.1 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B9 and 3.3 times more Vitamin C than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Sprouted Kidney 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 Sprouted Kidney Beans:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.3 times more Magnesium, 1.2 times more Manganese, 2.6 times more Phosphorus, 2.5 times more Potassium and 65.2 times more Sodium than Sprouted Kidney Beans.
• While 7 oz of Raw Sprouted Kidney Beans contain 1.4 times more Water 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 Sprouted Kidney Beans contain similar levels of Copper, Iron and Zinc per seven ounces.
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Sprouted Kidney Beans lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 5.6 times more Energy, 10.3 times more Fat, 15 times more Saturated Fat and 6.7 times more Carbohydrate than Sprouted Kidney Beans.
• While 7 oz of Raw Sprouted Kidney Beans contain 9.4 times more Omega 3 and 1.7 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
• 7 ounces of Sprouted Kidney Beans provide inadequate amounts of Energy
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Sprouted Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.