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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	30% 865kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	33.6% 32.5g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	48.3% 15.5g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	NA	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.44g	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	104% 135g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 7.34g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	45% 17g	38g per day for Men 19-50 years
Protein	24.4% 13.7g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	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	60% 9.58mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.8% 2.74mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	17% 67.5μg	35.7% 143μg	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	42% 37.7mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	88% 0.79mg	59.5% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	2.54% 102μg	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	74% 5.9mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	52.5% 1.2mg	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	37% 258mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	56% 1905mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	5.67% 210g	8.37% 310g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 5.9 times more Vitamin B3, 5 times more Vitamin B5, 3.3 times more Vitamin B6 and 7.9 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B2 and 2.1 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 14 oz.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.5 times more Copper, 1.3 times more Iron, 1.8 times more Manganese and 2 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Calcium, 1.4 times more Phosphorus, 2.3 times more Selenium, 6.6 times more Sodium and 1.5 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Canned All Types Kidney Beans have similar amounts of Magnesium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 2.6 times more Energy, 13.7 times more Fat, 27.6 times more Saturated Fat, 5.8 times more Omega 6 and 2.3 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Fiber and 1.5 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.