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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	11% 319kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.81% 0.14g	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	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	1% 0.73g	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	% 0.24g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.34g	% 0.73g	g per day for Men 19-50 years
Fiber	12% 4.56g	55% 21g	38g per day for Men 19-50 years
Protein	8.9% 5g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Navy 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	20% 0.24mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	21% 0.27mg	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	69.5% 278μg	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	2% 1.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	46.3% 0.42mg	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	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	45.5% 1.05mg	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	41% 286mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.42% 127g	3700g per day for Men 19-50 years

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 3.3 times more Vitamin B3, 1.8 times more Vitamin B5, 1.2 times more Vitamin B6 and 13.1 times more Vitamin C than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 1.9 times more Vitamin B1, 2.1 times more Vitamin B2 and 6.4 times more Vitamin B9 than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• 7 ounces of Boiled Navy Beans with Salt have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.2 times more Potassium and 1.6 times more Sodium than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 5.3 times more Calcium, 1.4 times more Copper, 3.1 times more Iron, 1.9 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 29 times more Selenium and 2.6 times more Zinc 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 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 8.3 times more Fat and 33.8 times more Saturated Fat than Boiled Navy Beans with Salt.
• While 7 oz of Boiled Navy Beans with Salt contain 5 times more Omega 3, 4.6 times more Fiber and 3.3 times more Protein 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 Boiled Navy Beans with Salt offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 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 Boiled Navy Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.