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

Macros Ratio

	Protein	Fat	Carbs
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	21% 607kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	23.6% 23g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	34% 11g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.2% 95g	68.4% 89g	130g per day for Men 19-50 years
Sugars	NA	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	31.3% 12g	97% 37g	38g per day for Men 19-50 years
Protein	17% 9.6g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Boiled 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	32.7% 0.39mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.4% 7.1mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55% 0.71mg	31.8% 0.41mg	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	15% 59.5μg	73.4% 294μg	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	37% 33.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cottage-cut French Fried Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	62% 0.56mg	127% 1.15mg	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	52% 4.17mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	55% 1.26mg	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	26% 183mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	39.5% 1341mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	7.17% 265g	7.18% 266g	3700g per day for Men 19-50 years

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

• Frozen Cottage-cut French Fried Potatoes have 3.3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 7 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Vitamin B1, 2.7 times more Vitamin B2 and 4.9 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Cottage-cut French Fried Potatoes have 8 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 9.4 times more Calcium, 2 times more Copper, 2.8 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 4 times more Selenium and 3 times more Zinc than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Boiled California Red Kidney Beans have similar amounts of Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Cottage-cut French Fried Potatoes have 1.2 times more Energy, 64.2 times more Fat, 195.9 times more Saturated Fat and 21.7 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.1 times more Fiber and 3.8 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Frozen Cottage-cut French Fried Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.