Comparing Nutrients in 14 ounces Frozen French Fried Potatoes with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes with Salt	6%	28%	66%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen French Fried Potatoes with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	20% 583kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	6.16% 1.05g	1.26% 0.21g	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	183% 237g	130g per day for Men 19-50 years
Sugars	1.1% 0.79g	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	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	260% 99g	38g per day for Men 19-50 years
Protein	16% 8.9g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes with Salt	California Red 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	32.4% 0.39mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.6% 8.1mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.5% 1.88mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.3% 0.71mg	121% 1.58mg	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	34.7% 139μg	391% 1564μg	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	76.3% 68.7mg	20% 18mg	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	2.65% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.28% 8.73μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	485% 4.37mg	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	30.8% 2.46mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	173% 3.97mg	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	47% 329mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	47.6% 1619mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	88% 1318mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	92% 10mg	11mg per day for Men 19-50 years
Water	7.15% 264g	1.26% 46.6g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Frozen French Fried Potatoes with Salt have 3.8 times more Vitamin C than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 5.4 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6 and 11.3 times more Vitamin B9 than Unprepared Frozen French Fried Potatoes with Salt.
• Both Frozen French Fried Potatoes with Salt and California Red Kidney Beans provide similar amounts of Vitamin B3 per 14 ounces.
• Both Unprepared Frozen French Fried Potatoes with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Frozen French Fried Potatoes with Salt have 30.2 times more Sodium than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 21.7 times more Calcium, 11.8 times more Copper, 15.1 times more Iron, 7.6 times more Magnesium, 6.3 times more Manganese, 4.9 times more Phosphorus, 3.7 times more Potassium and 7.3 times more Zinc than Unprepared Frozen French Fried Potatoes with Salt.
• 14 ounces of Frozen French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen French Fried Potatoes with Salt have 18.6 times more Fat and 27.9 times more Saturated Fat than California Red Kidney Beans.
• While 14 oz of Raw California Red Kidney Beans contain 2.2 times more Energy, 4.4 times more Omega 3, 2.4 times more Carbohydrate, 13.1 times more Fiber and 10.9 times more Protein than Unprepared Frozen French Fried Potatoes with Salt.
• 14 ounces of Frozen French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Unprepared Frozen French Fried Potatoes with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.