Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	11% 321kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	NA	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	80% 104g	130g per day for Men 19-50 years
Sugars	10% 7.34g	3.78% 2.74g	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% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 7.34g	NA	g per day for Men 19-50 years
Fiber	45% 17g	27% 10.3g	38g per day for Men 19-50 years
Protein	37% 20.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35% 0.42mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	NA	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	23% 91μg	NA	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	3.53% 3.18mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.5% 115mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	NA	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	62% 4.96mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	NA	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	NA	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	60% 421mg	NA	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	NA	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	NA	11mg per day for Men 19-50 years
Water	8.36% 309g	7.3% 270g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Red Kidney Beans with Liquids vs Frozen Roasted Potatoes with Salt:

• Frozen Roasted Potatoes with Salt contain 2.1 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Frozen Roasted Potatoes with Salt:

• Canned Red Kidney Beans Solids and Liquids have 1.9 times more Calcium and 2.5 times more Iron than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.7 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Frozen Roasted Potatoes with Salt have similar amounts of Sodium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Red Kidney Beans Solids and Liquids have 2.7 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than Frozen Roasted Potatoes with Salt.
• While Frozen Roasted Potatoes with Salt contain 1.6 times more Energy, 5 times more Fat and 1.8 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.