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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	11% 319kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.15g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	0.28% 0.048g	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	28% 36.4g	130g per day for Men 19-50 years
Sugars	0.79% 0.58g	5.5% 4g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	8.9% 5g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.97mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.3% 0.34mg	8.85% 0.12mg	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	46.6% 187μg	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	2.2% 2mg	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% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	30.6% 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	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	35.5% 0.82mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	27.5% 935mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	51.7% 776mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.9% 144g	3700g per day for Men 19-50 years

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

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 1.4 times more Vitamin B3, 3 times more Vitamin B6 and 11.8 times more Vitamin C than Boiled Mungo Beans.
• While 7 oz of Boiled Mungo Beans contain 2.4 times more Vitamin B2 and 4.3 times more Vitamin B9 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 Mungo Beans provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• 7 ounces of Boiled Mungo Beans have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled Mungo 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 Boiled Mungo Beans:

• 7 ounces of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have 2 times more Potassium and 55.9 times more Sodium than Boiled Mungo Beans.
• While 7 oz of Boiled Mungo Beans contain 4.1 times more Calcium, 2.3 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, 25 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 Boiled Mungo Beans contain similar levels of Copper 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 1.5 times more Energy, 9.3 times more Fat, 28.5 times more Saturated Fat and 1.5 times more Carbohydrate than Boiled Mungo Beans.
• While 7 oz of Boiled Mungo Beans contain 18.6 times more Omega 3, 6.9 times more Sugars, 2.8 times more Fiber and 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 Boiled Mungo Beans provide inadequate amounts of Omega 6 in seven ounces.