Comparing Nutrients in 100 calories Boiled Navy Beans with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 100 calories

• Boiled Navy Beans with Salt: 71.4g
• Frozen Crinkle Cut French Fried Potatoes with Salt: 68.5g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Navy Beans with Salt or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans with Salt	23%	4%	73%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Navy Beans with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.44g	3.52% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	2.67% 0.86g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	1.02% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	0.36% 0.26g	0.2% 0.14g	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	% 0.048g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 0.096g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	3.6% 1.37g	38g per day for Men 19-50 years
Protein	10.5% 5.88g	2.86% 1.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans with Salt	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	14% 0.17mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.63% 0.047mg	1.95% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	6.14% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.6% 0.099mg	10.3% 0.13mg	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	25% 100μg	5.3% 21.2μg	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	0.71% 0.64mg	5.86% 5.27mg	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	0.048% 0.007mg	0.46% 0.068mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.36% 0.43μg	1.2% 1.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.93% 49.3mg	0.89% 8.9mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	5.86% 0.053mg	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	21% 1.7mg	5.3% 0.42mg	8mg per day for Men 19-50 years
Magnesium	9% 38mg	3.42% 14.4mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	4.68% 0.11mg	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	14.7% 103mg	7.93% 55.5mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	3.77% 2.07μg	0.62% 0.34μg	55μg per day for Men 19-50 years
Sodium	11.3% 169mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	1.23% 45.6g	1.24% 46g	3700g per day for Men 19-50 years

Boiled Navy Beans With Salt VS Frozen Crinkle Cut French Fried Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Navy Beans with Salt or Frozen Crinkle Cut French Fried Potatoes with Salt?

Lets compare vitamin content per 100 calories of Boiled Navy Beans with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 calories of Boiled Navy Beans with Salt have 2.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 4.7 times more Vitamin B9 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 8.2 times more Vitamin C than Boiled Navy Beans with Salt.
• 100 calories of Boiled Navy Beans with Salt have insufficient amounts of Vitamin C
• 100 calories of Frozen Crinkle Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Boiled Navy Beans with Salt 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 100 calories.

Comparing minerals per 100 calories for Boiled Navy Beans with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 100 calories of Boiled Navy Beans with Salt have 5.5 times more Calcium, 2.8 times more Copper, 4 times more Iron, 2.6 times more Magnesium, 3.5 times more Manganese, 1.9 times more Phosphorus, 6 times more Selenium and 3.2 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Sodium than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per 100 calories.
• 100 calories of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Navy Beans with Salt have 5.9 times more Omega 3, 5.5 times more Fiber and 3.7 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 100 kcal of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 7.7 times more Fat and 37.4 times more Saturated Fat than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled Navy Beans with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 100 calories.