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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Thin Seeded Lima Beans	24%	2%	74%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Thin Seeded Lima Beans	Recommended Dietary Allowance
Energy	11% 319kcal	23% 665kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	1.9% 1.85g	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	16% 0.26g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	3.4% 0.58g	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	96% 125g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	22.8% 16.5g	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	108% 41g	38g per day for Men 19-50 years
Protein	8.9% 5g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Thin Seeded Lima 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	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	50% 0.65mg	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	198% 794μg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	9.76% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Thin Seeded Lima Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	147% 1.3mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	89% 373mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	145% 3.35mg	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	105% 734mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	82% 2784mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	3.4% 125g	0.65% 24g	3700g per day for Men 19-50 years

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.2 times more Vitamin B3 and more Vitamin C than Thin Seeded Lima Beans.
• While 7 oz of Raw Thin Seeded Lima Beans contain 4.7 times more Vitamin B1, 7 times more Vitamin B2, 2.6 times more Vitamin B5, 1.9 times more Vitamin B6, 18.2 times more Vitamin B9, 7 times more Vitamin E and 2.6 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 E and Vitamin K
• 7 ounces of Thin Seeded Lima Beans have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Thin Seeded Lima 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 Thin Seeded Lima Beans:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 30.1 times more Sodium than Thin Seeded Lima Beans.
• While 7 oz of Raw Thin Seeded Lima Beans contain 6.2 times more Calcium, 4.6 times more Copper, 8.3 times more Iron, 6.7 times more Magnesium, 7.7 times more Manganese, 3.8 times more Phosphorus, 3 times more Potassium, 70 times more Selenium and 6.5 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 5.5 times more Fat and 4.9 times more Saturated Fat than Thin Seeded Lima Beans.
• While 7 oz of Raw Thin Seeded Lima Beans contain 2.1 times more Energy, 7.2 times more Omega 3, 2.3 times more Carbohydrate, 28.7 times more Sugars, 9 times more Fiber and 8.2 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 Raw Thin Seeded Lima Beans provide inadequate amounts of Omega 6 in seven ounces.