Comparing Nutrients in 100 calories Oven-heated Frozen Cottage-cut French Fried Potatoes VS Royal Red Kidney Beans

Weight per 100 calories

• Oven-heated Frozen Cottage-cut French Fried Potatoes: 46g
• Royal Red Kidney Beans: 30.4g

Raw Royal Red Kidney Beans have 1.5 times more energy per unit of mass than Oven-heated Frozen Cottage-cut French Fried Potatoes, which is high in comparison to other foods. Oven-heated Frozen Cottage-cut French Fried Potatoes having above average energy density.

Discover which food has more nutrients per 100 calories - Oven-heated Frozen Cottage-cut French Fried Potatoes or Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.88% 3.76g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	2.9% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.86% 1.47g	20% 7.57g	38g per day for Men 19-50 years
Protein	2.8% 1.58g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	9.88% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.33% 0.32mg	4.74% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.57% 0.11mg	9.26% 0.12mg	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	1.95% 7.8μg	30% 119μg	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	4.84% 4.36mg	1.5% 1.37mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.46% 4.6mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	10% 0.092mg	33.8% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.29% 11.7μg	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	8.54% 0.68mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	6.06% 0.14mg	14.7% 0.34mg	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	4.26% 30mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	6.48% 220mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	0.33% 0.18μg	1.77% 0.97μg	55μg per day for Men 19-50 years
Sodium	1.38% 20.6mg	0.26% 3.95mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	0.66% 24.3g	0.098% 3.6g	3700g per day for Men 19-50 years

Oven-heated Frozen Cottage-cut French Fried Potatoes VS Royal Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oven-heated Frozen Cottage-cut French Fried Potatoes or Royal Red Kidney Beans?

Lets compare vitamin content per 100 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes vs Royal Red Kidney Beans:

• 100 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.2 times more Vitamin C than Royal Red Kidney Beans.
• While 100 kcal of Raw Royal Red Kidney Beans contain 2.2 times more Vitamin B1, 5.1 times more Vitamin B2 and 15.3 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Royal Red Kidney Beans provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• 100 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Oven-heated Frozen Cottage-cut French Fried Potatoes vs Royal Red Kidney Beans:

• 100 kcal of Raw Royal Red Kidney Beans contain 8.7 times more Calcium, 3.3 times more Copper, 3.9 times more Iron, 4.2 times more Magnesium, 2.4 times more Manganese, 4.1 times more Phosphorus, 1.9 times more Potassium and 4.3 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• 100 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Zinc
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw Royal Red Kidney Beans lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have 27.5 times more Fat and 90.4 times more Saturated Fat than Royal Red Kidney Beans.
• While 100 kcal of Raw Royal Red Kidney Beans contain 5.2 times more Fiber and 4.9 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.