Comparing Nutrients in 100 grams Frozen Crinkle Cut French Fried Potatoes with Salt VS Boiled Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%
Boiled Young Broadbeans	30%	7%	63%

Macro Nutrients

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	5.03% 146kcal	2.14% 62kcal	2900kcal per day for Men 19-50 years
Fat	5.14% 5g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	7.77% 10g	130g per day for Men 19-50 years
Sugars	0.29% 0.21g	NA	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	% 0.07g	NA	g per day for Men 19-50 years
Sucrose	% 0.14g	NA	g per day for Men 19-50 years
Fiber	5.26% 2g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.83% 0.11mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.85% 0.037mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.96% 0.45mg	1.32% 0.066mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	2.23% 0.029mg	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	7.75% 31μg	14.5% 58μg	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	8.56% 7.7mg	22% 20mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.75% 2.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	1.3% 13mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.56% 0.077mg	6.67% 0.06mg	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	7.75% 0.62mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	6.83% 0.16mg	11.3% 0.26mg	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	11.6% 81mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	23.3% 349mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.26% 83.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Young Broadbeans:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.8 times more Vitamin B3, 6.8 times more Vitamin B5 and 6.8 times more Vitamin B6 than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain more Vitamin A, 2.4 times more Vitamin B2, 1.9 times more Vitamin B9 and 2.6 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Young Broadbeans have similar amounts of Vitamin B1 per 100 g.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Crinkle Cut French Fried Potatoes with Salt vs Boiled Young Broadbeans:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.3 times more Copper, 2 times more Potassium and 8.5 times more Sodium than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 1.4 times more Calcium, 2.4 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 2 times more Selenium and 1.4 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Boiled and Drained Young Broadbeans have similar amounts of Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 2.4 times more Energy, 10 times more Fat, 8.8 times more Saturated Fat, 2.1 times more Omega 6 and 2.4 times more Carbohydrate than Boiled and Drained Young Broadbeans.
• While Boiled and Drained Young Broadbeans contain 11.4 times more Omega 3, 1.8 times more Fiber and 2.1 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Boiled and Drained Young Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.