Comparing Nutrients in 14 ounces Canned Kidney Beans VS Frozen Wedge Cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frozen Wedge Cut French Fried Potatoes	6%	40%	54%

Macro Nutrients

	Canned Kidney Beans	Frozen Wedge Cut French Fried Potatoes	Recommended Dietary Allowance
Energy	11.5% 333kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	30.6% 29.6g	97g per day for Men 19-50 years
Saturated Fat	1.75% 0.56g	23% 7.3g	32g per day for Men 19-50 years
Omega 3	20.3% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.3% 57.5g	68% 88g	130g per day for Men 19-50 years
Sugars	10% 7.34g	1.86% 1.35g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	25% 9.53g	38g per day for Men 19-50 years
Protein	37% 20.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen Wedge Cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.4% 0.46mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.6% 0.2mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	NA	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	35.7% 143μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	22.5% 20.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen Wedge Cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	13.5% 135mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	NA	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	58% 4.64mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	NA	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	NA	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	51% 357mg	NA	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	78.3% 1175mg	101% 1508mg	1500mg per day for Men 19-50 years
Zinc	16.6% 1.83mg	NA	11mg per day for Men 19-50 years
Water	8.37% 310g	7.1% 262g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Frozen Wedge Cut French Fried Potatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Kidney Beans versus 14 oz of Frozen Wedge Cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Kidney Beans vs Frozen Wedge Cut French Fried Potatoes:

• 14 oz of Frozen Wedge Cut French Fried Potatoes, Unprepared contain 4.3 times more Vitamin C than Canned All Types Kidney Beans.
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Canned Kidney Beans vs Frozen Wedge Cut French Fried Potatoes:

• 14 ounces of Canned Kidney Beans have 2.4 times more Calcium and 1.6 times more Iron than Frozen Wedge Cut French Fried Potatoes.
• While 14 oz of Frozen Wedge Cut French Fried Potatoes, Unprepared contain 1.6 times more Potassium and 1.3 times more Sodium than Canned All Types Kidney Beans.
• 14 ounces of Frozen Wedge Cut French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Kidney Beans have 5.4 times more Sugars, 1.8 times more Fiber and 2 times more Protein than Frozen Wedge Cut French Fried Potatoes.
• While 14 oz of Frozen Wedge Cut French Fried Potatoes, Unprepared contain 1.9 times more Energy, 12.5 times more Fat, 13.1 times more Saturated Fat and 1.5 times more Carbohydrate than Canned All Types Kidney Beans.