Comparing Nutrients in 14 ounces Red Kidney Beans VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	46% 1338kcal	30% 865kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	33.6% 32.5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	48.3% 15.5g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	NA	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	14.4% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	104% 135g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	159% 60.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	160% 89.4g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	201% 2.4mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	60% 9.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	54.8% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	74% 0.96mg	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	17% 67.5μg	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	20% 18mg	42% 37.7mg	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	5.56% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	33% 329mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	88% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	2.54% 102μg	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	332% 26.6mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	52.5% 1.2mg	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% 1611mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	56% 1905mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	5.67% 210g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Oven-heated Frozen Cottage-cut French Fried Potatoes per 14 oz

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

Lets compare vitamin content per 14 ounces of Red Kidney Beans vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 14 ounces of Red Kidney Beans have 5.1 times more Vitamin B1, 6.9 times more Vitamin B2, 1.6 times more Vitamin B6 and 23.2 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 2.1 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oven-heated Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• Both Raw Red Kidney Beans as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Red Kidney Beans vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 14 ounces of Red Kidney Beans have 8.3 times more Calcium, 3.5 times more Copper, 4.5 times more Iron, 6.3 times more Magnesium, 3.7 times more Manganese, 6.2 times more Phosphorus, 2.8 times more Potassium, 8 times more Selenium and 6.8 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 3.8 times more Sodium than Raw Red Kidney Beans.
• 14 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium
• Both Raw Red Kidney Beans as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 1.5 times more Energy, 1.8 times more Carbohydrate, 4.8 times more Fiber and 6.5 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 14 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 7.7 times more Fat, 25.3 times more Saturated Fat and 2.7 times more Omega 6 than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6