Comparing Nutrients in 500 calories Winged BeansVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Winged Beans

122g

Frozen Crinkle Cut French Fried Potatoes with Salt

343g

Winged Beans have 2.8 times more energy per 100g than Frozen Crinkle Cut French Fried Potatoes with Salt. It has very high energy density when compared to other foods. Frozen Crinkle or Regular Cut French Fried Potatoes with Salt having average energy density.

Which food has more nutrients per 500 calories - Winged Beans or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Protein Fat Carbs

Winged Beans

27%

34%

39%

Frozen Crinkle Cut French Fried Potatoes with Salt

30%

64%

500 kcal ▼

Macro Nutrients

Winged Beansvs Frozen Crinkle Cut French Fried Potatoes with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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20.6%20g

Fat

17.6%17g

20 gvs17 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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8.8%2.8g

Saturated Fat

13.4%4.28g

2.8 gvs4.28 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20%0.32g

Omega 3

3.42%0.055g

0.32 gvs0.055 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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29.3%4.97g

Omega 6

5.1%0.87g

4.97 gvs0.87 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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39.2%51g

Carbohydrate

63%82g

51 gvs82 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

0.99%0.72g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs0.72 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.24g

NA gvs0.24 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.48g

NA gvs0.48 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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83.3%31.7g

Fiber

18%6.85g

31.7 gvs6.85 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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64.7%36.2g

Protein

14.3%8g

36.2 gvs8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Winged Beansvs Frozen Crinkle Cut French Fried Potatoes with Salt

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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105%1.26mg

Vitamin B1

30.3%0.36mg

Thiamine

1.26 mgvs0.36 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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42.3%0.55mg

Vitamin B2

9.75%0.13mg

Riboflavin

0.55 mgvs0.13 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23.6%3.78mg

Vitamin B3

46%7.33mg

Niacin, nicotinic acid, niacinamide

3.78 mgvs7.33 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19.4%0.97mg

Vitamin B5

30.7%1.53mg

Pantothenic acid

0.97 mgvs1.53 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.5%0.21mg

Vitamin B6

51.6%0.67mg

Pyridoxine

0.21 mgvs0.67 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13.8%55μg

Vitamin B9

26.5%106μg

Folates and Folic Acid

55 μgvs106 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

29.3%26.4mg

Ascorbic acid

0 mgvs26.4 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

2.3%0.34mg

Tocopherols and Tocotrienols

NA mgvs0.34 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

6%7.2μg

Phytomenadione or phylloquinone

NA μgvs7.2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Winged Beansvs Frozen Crinkle Cut French Fried Potatoes with Salt

53.8%538mg

Calcium

4.45%44.5mg

538 mgvs44.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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391%3.52mg

Copper

29.3%0.26mg

3.52 mgvs0.26 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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205%16.4mg

Iron

26.5%2.12mg

16.4 mgvs2.12 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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52%219mg

Magnesium

17%72mg

219 mgvs72 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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198%4.55mg

Manganese

23.4%0.54mg

4.55 mgvs0.54 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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78.8%551mg

Phosphorus

39.6%277mg

551 mgvs277 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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35%1194mg

Potassium

38.3%1301mg

1194 mgvs1301 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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18.2%10μg

Selenium

3.1%1.7μg

10 μgvs1.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.1%46.5mg

Sodium

79.7%1195mg

46.5 mgvs1195 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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49.8%5.48mg

Zinc

10.6%1.16mg

5.48 mgvs1.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.28%10g

Water

6.2%230g

10 gvs230 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Winged Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Raw Winged Beans have 3.5 times more Vitamin B1 and 4.3 times more Vitamin B2 than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Raw Winged Beans.
Both Raw Winged Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Winged Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

Raw Winged Beans have 12.1 times more Calcium, 13.4 times more Copper, 7.7 times more Iron, 3 times more Magnesium, 8.5 times more Manganese, 2 times more Phosphorus, 5.9 times more Selenium and 4.7 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 25.7 times more Sodium and 22.5 times more Water than Raw Winged Beans.
Both Raw Winged Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Winged Beans have 5.8 times more Omega 3, 5.7 times more Omega 6, 4.6 times more Fiber and 4.5 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Saturated Fat and 1.6 times more Carbohydrate than Raw Winged Beans.
Both Raw Winged Beans and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Energy and Fat per 500 kcal.
Both Raw Winged Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Winged BeansVS Boiled Winged BeansFrozen Crinkle Cut French Fried Potatoes with SaltVS Boiled Winged BeansWinged BeansVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with SaltFrozen Crinkle Cut French Fried Potatoes with SaltVS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 500 calories Winged BeansVS Frozen Crinkle Cut French Fried Potatoes with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Winged Beans or Frozen Crinkle Cut French Fried Potatoes with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: