Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Boiled Kidney Beans	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	17.4% 504kcal	24.4% 706kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	35.6% 34.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	17.6% 5.63g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	67.7% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	75.7% 98g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	1.53% 1.1g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	67% 25.4g	24% 9.13g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	13.7% 7.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	46.3% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	59.2% 0.77mg	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	129% 516μg	17% 67.5μg	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	5.3% 4.76mg	30.4% 27.4mg	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	0.79% 0.12mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	14% 139mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	33% 0.3mg	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	110% 8.8mg	23.3% 1.87mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	19% 0.44mg	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	78.2% 548mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	113% 1699mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	7.2% 266g	6.74% 249g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Frozen Potato Puffs:

• Boiled All Types Kidney Beans have 7.6 times more Vitamin B9 and 3.4 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 3.1 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Potato Puffs, Unprepared have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Frozen Potato Puffs:

• Boiled All Types Kidney Beans have 2.7 times more Calcium, 2.9 times more Copper, 4.7 times more Iron, 2.6 times more Magnesium, 3.9 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium, 3.7 times more Selenium and 3.8 times more Zinc than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 428 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Potato Puffs, Unprepared have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 2.8 times more Fiber and 4.5 times more Protein than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 1.4 times more Energy, 17.4 times more Fat, 19.4 times more Saturated Fat, 1.4 times more Omega 3 and 26.9 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Potato Puffs, Unprepared have similar amounts of Carbohydrate per 14 oz.
• Both Boiled All Types Kidney Beans as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.