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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	45% 1310kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	21.4% 20.7g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	183% 237g	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	260% 99g	27% 10.3g	38g per day for Men 19-50 years
Protein	173% 97g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	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	175% 2.1mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	55% 8.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	41.4% 2.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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

	California Red Kidney Beans	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	77.4% 774mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	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	464% 37mg	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	24.6% 103mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	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	230% 1607mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	52.6% 1790mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	6.6% 244g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 California Red Kidney Beans vs Oven-heated Frozen French Fries:

• 14 ounces of California Red Kidney Beans have 4.1 times more Vitamin B1, 7.1 times more Vitamin B2, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 14.1 times more Vitamin B9 than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 3 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oven-heated Frozen French Fries provide similar amounts of Vitamin B3 per 14 ounces.
• Both Raw 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 California Red Kidney Beans vs Oven-heated Frozen French Fries:

• 14 ounces of California Red Kidney Beans have 16.3 times more Calcium, 8.1 times more Copper, 12.6 times more Iron, 6.2 times more Magnesium, 4.8 times more Manganese, 4.2 times more Phosphorus, 3.3 times more Potassium, 16 times more Selenium and 6.7 times more Zinc than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 2.9 times more Sodium than Raw California Red Kidney Beans.
• 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 California Red Kidney Beans have 2 times more Energy, 4 times more Omega 3, 2.1 times more Carbohydrate, 9.6 times more Fiber and 9.2 times more Protein than Oven-heated Frozen French Fries.
• While 14 oz of Oven-heated Frozen French Fried Potatoes contain 20.9 times more Fat and 28.6 times more Saturated Fat than Raw California Red Kidney Beans.
• 14 ounces of Oven-heated Frozen French Fries provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 6 in 14 ounces.