Comparing Nutrients in 14 ounces Boiled California Red Kidney Beans VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	Boiled California Red Kidney Beans	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	17% 492kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	21.4% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	87.7% 114g	130g per day for Men 19-50 years
Sugars	NA	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	97% 37g	27% 10.3g	38g per day for Men 19-50 years
Protein	64.7% 36.2g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.7% 0.51mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.4% 0.87mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.8% 0.41mg	56% 0.73mg	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	73.4% 294μg	27.8% 111μg	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	58.7% 52.8mg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	26% 262mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	127% 1.15mg	59.5% 0.54mg	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	148% 12mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	55% 1.26mg	36.2% 0.83mg	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	77.7% 544mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	49% 1663mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	7.18% 266g	6.6% 244g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Oven-heated Frozen French Fries per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled California Red Kidney Beans versus 14 oz of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled California Red Kidney Beans vs Oven-heated Frozen French Fries:

• 14 ounces of Boiled California Red Kidney Beans have 2 times more Vitamin B2 and 2.6 times more Vitamin B9 than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 4.1 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 11.1 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oven-heated Frozen French Fries provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled California Red Kidney Beans vs Oven-heated Frozen French Fries:

• 14 ounces of Boiled California Red Kidney Beans have 5.5 times more Calcium, 2.1 times more Copper, 4 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 6 times more Selenium and 2.3 times more Zinc than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 8 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oven-heated Frozen French Fries contain similar levels of Potassium per 14 ounces.
• 14 ounces of Oven-heated Frozen French Fries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled California Red Kidney Beans have 1.5 times more Omega 3, 3.6 times more Fiber and 3.4 times more Protein than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 1.4 times more Energy, 58 times more Fat, 73.5 times more Saturated Fat and 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• 14 ounces of Oven-heated Frozen French Fries provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 6 in 14 ounces.