Comparing Nutrients in 14 ounces Frozen Potato Puffs VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Potato Puffs	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	24.4% 706kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	35.6% 34.6g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	17.6% 5.63g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	57.5% 0.92g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	67.7% 11.5g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.7% 98g	69.6% 90g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	1.75% 1.27g	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	% 0.64g	NA	g per day for Men 19-50 years
Sucrose	% 0.52g	NA	g per day for Men 19-50 years
Fiber	24% 9.13g	67% 25.4g	38g per day for Men 19-50 years
Protein	13.7% 7.66g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.2% 0.77mg	36.6% 0.48mg	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	17% 67.5μg	129% 516μg	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	30.4% 27.4mg	5.3% 4.76mg	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	2.9% 0.44mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	95% 0.86mg	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	23.3% 1.87mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	74.2% 1.7mg	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	36.3% 254mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	113% 1699mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	6.74% 249g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Potato Puffs vs Boiled Kidney Beans:

• Frozen Potato Puffs, Unprepared have 3.1 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.8 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 7.6 times more Vitamin B9 and 3.4 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 14 oz.
• Both Frozen Potato Puffs, Unprepared as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Frozen Potato Puffs vs Boiled Kidney Beans:

• Frozen Potato Puffs, Unprepared have 428 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Calcium, 2.9 times more Copper, 4.7 times more Iron, 2.6 times more Magnesium, 3.9 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium, 3.7 times more Selenium and 3.8 times more Zinc than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Boiled All Types Kidney Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Potato Puffs, Unprepared have 1.4 times more Energy, 17.4 times more Fat, 19.4 times more Saturated Fat, 1.4 times more Omega 3 and 26.9 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Fiber and 4.5 times more Protein than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Frozen Potato Puffs, Unprepared as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.