Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Canned Kidney Beans	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	29% 840kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	48% 46.6g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	29.4% 9.4g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	191% 248g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	2.76% 2g	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	% 0g	% 1g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 1g	g per day for Men 19-50 years
Fiber	113% 43g	50% 19g	38g per day for Men 19-50 years
Protein	93% 52.2g	40% 22.4g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	127% 20.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	95% 4.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	137% 1.78mg	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	90% 360μg	87.5% 350μg	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	13.3% 12mg	192% 173mg	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	1.33% 0.2mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	34% 340mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	103% 0.93mg	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	146% 11.7mg	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	68.7% 1.58mg	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	129% 900mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	120% 4080mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	197% 2960mg	15.3% 230mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	21% 780g	18% 666g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Frozen French Fried Potatoes:

• Canned All Types Kidney Beans have 1.9 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 5 times more Vitamin B3, 3.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 14.4 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Unprepared Frozen French Fried Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 1 kg.
• Both Canned All Types Kidney Beans as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Frozen French Fried Potatoes:

• Canned All Types Kidney Beans have 3.8 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 12.9 times more Sodium and 1.3 times more Zinc than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 1.7 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Unprepared Frozen French Fried Potatoes have similar amounts of Manganese, Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 4.6 times more Omega 3, 9.3 times more Sugars, 2.3 times more Fiber and 2.3 times more Protein than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 1.8 times more Energy, 7.8 times more Fat, 6.7 times more Saturated Fat, 2.3 times more Omega 6 and 1.7 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.