Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Boiled Kidney Beans	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	17.4% 504kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	11.7% 3.73g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	5.77% 0.98g	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	1.1% 0.79g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.4g	g per day for Men 19-50 years
Fiber	67% 25.4g	20% 7.54g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	37.5% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	54.3% 0.71mg	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	34.7% 139μg	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	76.3% 68.7mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	14% 139mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	41% 0.37mg	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	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	27.3% 0.63mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	47.6% 1619mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	6.1% 91mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	7.2% 266g	7.15% 264g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 1.6 times more Vitamin B1, 1.2 times more Vitamin B2, 3.7 times more Vitamin B9 and 3.8 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 3.5 times more Vitamin B3, 2.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 14.4 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Frozen French Fried Potatoes:

• Boiled All Types Kidney Beans have 3.9 times more Calcium, 2.3 times more Copper, 3.6 times more Iron, 2 times more Magnesium, 2.7 times more Manganese, 1.7 times more Phosphorus and 2.9 times more Zinc than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 23 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Unprepared Frozen French Fried Potatoes have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 9.4 times more Omega 3, 3.4 times more Fiber and 3.9 times more Protein than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 9.3 times more Fat, 12.9 times more Saturated Fat and 2.3 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Unprepared Frozen French Fried Potatoes have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Boiled All Types Kidney Beans as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.