Comparing Nutrients in 14 ounces Canned Red Kidney Beans VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Canned Red Kidney Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	17% 492kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	20.4% 20g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	15.5% 4.96g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	5.93% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.3g	73% 95g	130g per day for Men 19-50 years
Sugars	21% 15g	1.15% 0.83g	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	0.55% 0.4g	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	% 0.91g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 13.8g	% 0.56g	g per day for Men 19-50 years
Fiber	57.4% 22g	21% 7.94g	38g per day for Men 19-50 years
Protein	56.6% 31.7g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35.6% 1.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	60% 0.78mg	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	27.8% 111μg	30.8% 123μg	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	0.88% 0.79mg	34% 30.6mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	22.6% 226mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	120% 1.08mg	34% 0.31mg	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	74.4% 5.95mg	30.8% 2.46mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	66.3% 1.52mg	27% 0.62mg	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	68.6% 480mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	32.3% 1099mg	44.4% 1508mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	61% 917mg	92% 1385mg	1500mg per day for Men 19-50 years
Zinc	27% 2.98mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.3% 270g	7.2% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Frozen Crinkle Cut French Fried Potatoes with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.6 times more Vitamin B1, 2.3 times more Vitamin B2, 4.7 times more Vitamin B3 and 38.5 times more Vitamin C than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Red Kidney Beans, Solids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 14 ounces of Canned Red Kidney Beans have 4.4 times more Calcium, 3.5 times more Copper, 2.4 times more Iron, 1.4 times more Magnesium, 2.4 times more Manganese, 1.5 times more Phosphorus, 3.2 times more Selenium and 2.2 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.4 times more Potassium and 1.5 times more Sodium than Canned Red Kidney Beans, Solids.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans have 4.6 times more Omega 3, 18.1 times more Sugars, 2.8 times more Fiber and 3.4 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 14 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.8 times more Fat and 6.9 times more Saturated Fat than Canned Red Kidney Beans, Solids.
• Both Canned Red Kidney Beans and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans, Solids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in 14 ounces.