Comparing Nutrients in 100 grams Black Turtle Beans VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Black Turtle Beans	25%	2%	73%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Black Turtle Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	11.7% 339kcal	5.55% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	5.3% 5.13g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.7% 63.3g	21% 27.5g	130g per day for Men 19-50 years
Sugars	2.92% 2.12g	0.4% 0.29g	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	NA	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	NA	% 0.12g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	40.8% 15.5g	6.05% 2.3g	38g per day for Men 19-50 years
Protein	38% 21.3g	4.5% 2.5g	56g per day for Men 19-50 years

Vitamins

	Black Turtle Beans	Oven-heated 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	75% 0.9mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.2% 1.96mg	13.3% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	13.2% 0.17mg	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	111% 444μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	13% 12mg	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	1.4% 0.21mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Black Turtle Beans	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	16% 160mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	16% 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	109% 8.7mg	9.38% 0.75mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	9.52% 0.22mg	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	63% 440mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	44% 1500mg	14% 471mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.18% 0.1μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Black Turtle Beans VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Black Turtle Beans versus 100 g of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Black Turtle Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 grams of Black Turtle Beans have 7.4 times more Vitamin B1, 6.2 times more Vitamin B2, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6, 20.2 times more Vitamin B9 and 2.4 times more Vitamin K than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 g of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain more Vitamin C than Raw Black Turtle Beans.
• Both Black Turtle Beans and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Black Turtle Beans have insufficient amounts of Vitamin C
• 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Raw Black Turtle Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Black Turtle Beans vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 grams of Black Turtle Beans have 12.3 times more Calcium, 6.9 times more Copper, 11.6 times more Iron, 5.7 times more Magnesium, 4.6 times more Manganese, 4.5 times more Phosphorus, 3.2 times more Potassium, 32 times more Selenium and 5.5 times more Zinc than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 g of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 43.4 times more Sodium than Raw Black Turtle Beans.
• 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Black Turtle Beans have 2.1 times more Energy, 9.8 times more Omega 3, 2.3 times more Carbohydrate, 7.3 times more Sugars, 6.7 times more Fiber and 8.5 times more Protein than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 g of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 5.7 times more Fat and 4.7 times more Saturated Fat than Raw Black Turtle Beans.
• 100 grams of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Raw Black Turtle Beans as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 100 grams.