Comparing Nutrients in 100 grams Frozen Cottage-cut French Fried Potatoes VS Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Navy Beans	26%	4%	70%

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Navy Beans	Recommended Dietary Allowance
Energy	5.28% 153kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	5.96% 5.8g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	8.57% 2.74g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	NA	33.6% 0.54g	1.6g per day for Men 19-50 years
Omega 6	2.55% 0.43g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	46.7% 60.8g	130g per day for Men 19-50 years
Sugars	NA	5.35% 3.88g	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	% 0.21g	g per day for Men 19-50 years
Sucrose	NA	% 3.33g	g per day for Men 19-50 years
Fiber	7.9% 3g	40.3% 15.3g	38g per day for Men 19-50 years
Protein	4.32% 2.42g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.25% 0.099mg	64.6% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.77% 0.023mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	33% 0.43mg	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	3.75% 15μg	91% 364μg	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	9.33% 8.4mg	NA	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	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cottage-cut French Fried Potatoes	Navy Beans	Recommended Dietary Allowance
Calcium	0.7% 7mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	93% 0.83mg	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	13% 1.05mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	41.7% 175mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	61.7% 1.4mg	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	6.57% 46mg	58% 407mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	35% 1185mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	2.13% 32mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	1.8% 67g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cottage-cut French Fried Potatoes VS Navy Beans per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Cottage-cut French Fried Potatoes versus 100 g of Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Frozen Cottage-cut French Fried Potatoes vs Navy Beans:

• 100 g of Raw Navy Beans contain 7.8 times more Vitamin B1, 7.1 times more Vitamin B2, 1.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 24.3 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Navy Beans provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Cottage-cut French Fried Potatoes vs Navy Beans:

• 100 grams of Frozen Cottage-cut French Fried Potatoes have 6.4 times more Sodium than Navy Beans.
• While 100 g of Raw Navy Beans contain 21 times more Calcium, 5.9 times more Copper, 5.2 times more Iron, 10.9 times more Magnesium, 6.6 times more Manganese, 8.8 times more Phosphorus, 3.5 times more Potassium, 36.7 times more Selenium and 12.6 times more Zinc than Frozen Cottage-cut French Fried Potatoes.
• 100 grams of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Cottage-cut French Fried Potatoes have 3.9 times more Fat, 16.1 times more Saturated Fat and 1.3 times more Omega 6 than Navy Beans.
• While 100 g of Raw Navy Beans contain 2.2 times more Energy, 2.5 times more Carbohydrate, 5.1 times more Fiber and 9.2 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• 100 grams of Navy Beans provide inadequate amounts of Omega 6