Comparing Nutrients in 7 ounces Canned Refried Beans, fat-free VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Refried Beans, fat-free	27%	5%	68%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Canned Refried Beans, fat-free	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	5.4% 157kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.58% 0.18g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	1.67% 1.2g	0.57% 0.42g	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	% 0g	% 0.14g	g per day for Men 19-50 years
Sucrose	% 1.2g	% 0.28g	g per day for Men 19-50 years
Fiber	24.5% 9.33g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	19% 10.6g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Canned Refried Beans, fat-free	Frozen Crinkle Cut French Fried Potatoes 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	4.96% 0.06mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.74% 0.39mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.2% 0.22mg	30% 0.39mg	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	28.3% 113μg	15.4% 61.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2% 1.8mg	17% 15.3mg	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	0.53% 0.079mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Refried Beans, fat-free	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	36% 0.32mg	17% 0.15mg	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	40% 3.2mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	13.5% 0.31mg	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	31.5% 220mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	20% 683mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	46.3% 695mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	11.7% 1.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.22% 156g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Refried Beans, fat-free VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Refried Beans, fat-free versus 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Refried Beans, fat-free vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Canned Refried Beans, fat-free have 1.8 times more Vitamin B9 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.5 times more Vitamin B1, 2.5 times more Vitamin B2, 5.9 times more Vitamin B3, 2.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 8.6 times more Vitamin C than Canned Refried Beans, fat-free.
• 7 ounces of Canned Refried Beans, fat-free have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Refried Beans, fat-free as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Canned Refried Beans, fat-free vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Canned Refried Beans, fat-free have 2.6 times more Calcium, 2.1 times more Copper, 2.6 times more Iron, 1.8 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 11.4 times more Selenium and 1.9 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• Both Canned Refried Beans, fat-free and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium and Sodium per seven ounces.
• 7 ounces of 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 Canned Refried Beans, fat-free have 9.6 times more Omega 3, 2.4 times more Fiber and 2.3 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Energy, 11.1 times more Fat, 13.4 times more Saturated Fat and 1.8 times more Carbohydrate than Canned Refried Beans, fat-free.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Canned Refried Beans, fat-free as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in seven ounces.