Comparing Nutrients in 14 ounces Oven-heated Frozen French Fries VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Oven-heated Frozen French Fries	Canned Kidney Beans	Recommended Dietary Allowance
Energy	23% 667kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	21.4% 20.7g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	6.5% 1.1g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.7% 114g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	1.53% 1.1g	10% 7.34g	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	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	% 0.44g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 7.34g	g per day for Men 19-50 years
Fiber	27% 10.3g	45% 17g	38g per day for Men 19-50 years
Protein	19% 10.6g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.8mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.4% 2.07mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	56% 0.73mg	22.6% 0.29mg	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	35.7% 143μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	58.7% 52.8mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	59.5% 0.54mg	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	36.7% 2.94mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	29% 0.67mg	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	55% 385mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	52.6% 1790mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	6.6% 244g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oven-heated Frozen French Fries vs Canned Kidney Beans:

• Oven-heated Frozen French Fried Potatoes have 5.4 times more Vitamin B3, 3.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 11.1 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.6 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 14 oz.
• Both Oven-heated Frozen French Fried Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Oven-heated Frozen French Fries vs Canned Kidney Beans:

• Oven-heated Frozen French Fried Potatoes have 1.3 times more Manganese and 1.9 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.8 times more Calcium, 1.6 times more Iron, 4.5 times more Selenium, 9.3 times more Sodium and 1.3 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Canned All Types Kidney Beans have similar amounts of Copper, Magnesium, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen French Fried Potatoes have 2 times more Energy, 8.7 times more Fat, 7.3 times more Saturated Fat, 2.6 times more Omega 6 and 2 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.9 times more Omega 3, 6.6 times more Sugars, 1.7 times more Fiber and 2 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.