Comparing Nutrients in 100 calories Red Kidney Beans VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Oven-heated Frozen Shoestring French Fried Potatoes with Salt: 51.5g

Red Kidney Beans have 1.7 times more energy per 100g than Oven-heated Frozen Shoestring French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Shoestring French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Oven-heated Frozen Shoestring French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Red Kidney Beans	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	0.77% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.98% 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% 18g	12.6% 16.3g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	0.22% 0.16g	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	% 0.052g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	12% 4.5g	3.8% 1.44g	38g per day for Men 19-50 years
Protein	12% 6.7g	2.67% 1.5g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Oven-heated Frozen Shoestring 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	15% 0.18mg	5.54% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	1.35% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	7.35% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	5.7% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	7.6% 0.099mg	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	29.2% 117μg	4.25% 17μg	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	1.5% 1.34mg	8.13% 7.3mg	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	0.42% 0.062mg	0.55% 0.082mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	0.62% 6.2mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	6.53% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	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	25% 2mg	5.15% 0.41mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	3.07% 13mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	4.2% 0.096mg	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	17.2% 120mg	8.25% 57.7mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	7.66% 260mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	0.56% 0.31μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	13.7% 206mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.79% 29g	3700g per day for Men 19-50 years

Red Kidney Beans VS Oven-heated Frozen Shoestring French Fried Potatoes With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Oven-heated Frozen Shoestring French Fried Potatoes with Salt?

Lets compare vitamin content per 100 calories of Red Kidney Beans vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• 100 calories of Red Kidney Beans have 2.7 times more Vitamin B1, 3.6 times more Vitamin B2 and 6.9 times more Vitamin B9 than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.9 times more Vitamin B3 and 5.5 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• 100 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Raw Red Kidney Beans as well as Oven-heated Frozen Shoestring 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 Red Kidney Beans vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• 100 calories of Red Kidney Beans have 4 times more Calcium, 3.5 times more Copper, 4.8 times more Iron, 3.2 times more Magnesium, 3.4 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 3.7 times more Zinc than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 57.9 times more Sodium than Raw Red Kidney Beans.
• 100 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw Red Kidney Beans as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 8.6 times more Omega 3, 3.1 times more Fiber and 4.5 times more Protein than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 100 kcal of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 11.1 times more Fat and 14.3 times more Saturated Fat than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oven-heated Frozen Shoestring French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 100 calories.