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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
White Beans	27%	2%	71%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	White Beans	Recommended Dietary Allowance
Energy	11% 319kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	2.3% 0.39g	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	92% 120g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	5.78% 4.2g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	8.9% 5g	82.8% 46.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	White 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	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	48.5% 0.63mg	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	192% 770μg	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	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	White Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	217% 1.95mg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	155% 3.56mg	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	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	105% 3562mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	66.2% 7.3mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.61% 22.5g	3700g per day for Men 19-50 years

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 4.5 times more Vitamin B3 and more Vitamin C than White Beans.
• While 7 oz of Raw White Beans contain 3.6 times more Vitamin B1, 4.7 times more Vitamin B2, 1.5 times more Vitamin B5, 1.8 times more Vitamin B6, 17.6 times more Vitamin B9 and 2.4 times more Vitamin K 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 have insufficient amounts of Vitamin K
• 7 ounces of White Beans have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 24.4 times more Sodium than White Beans.
• While 7 oz of Raw White Beans contain 18.5 times more Calcium, 6.8 times more Copper, 13.9 times more Iron, 6.8 times more Magnesium, 8.2 times more Manganese, 3.1 times more Phosphorus, 3.8 times more Potassium, 128 times more Selenium and 9.2 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 6 times more Fat and 4.9 times more Saturated Fat than White Beans.
• While 7 oz of Raw White Beans contain 2.1 times more Energy, 9.2 times more Omega 3, 2.2 times more Carbohydrate, 7.3 times more Sugars, 6.6 times more Fiber and 9.3 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 Raw White Beans provide inadequate amounts of Omega 6 in seven ounces.