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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Canned Kidney Beans	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	29% 840kcal	62.8% 1820kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	92% 89.2g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	36% 11.6g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	203% 3.25g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	274% 356g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	178% 129g	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	7.86% 5.7g	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	% 8.1g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 54g	g per day for Men 19-50 years
Fiber	113% 43g	150% 57g	38g per day for Men 19-50 years
Protein	93% 52.2g	38.6% 21.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	482% 4340μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	70.8% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	49.7% 15μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	90% 360μg	80% 320μg	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	83.3% 75mg	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	99% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	38.3% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	34% 340mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	197% 1.77mg	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	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	209% 4.8mg	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	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	120% 4090mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	97% 1460mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	21% 780g	14% 520g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Frozen French Fried Sweet Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Frozen French Fried Sweet Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Canned Kidney Beans has 1.3 times more Vitamin B1 than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3.3 times more Vitamin B5, 2.4 times more Vitamin B6, 6.3 times more Vitamin C and 74.5 times more Vitamin E than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Frozen French Fried Sweet Potatoes with Salt provide similar amounts of Vitamin B9 and Vitamin K per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Canned All Types Kidney Beans as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Kidney Beans has 1.5 times more Iron, 1.5 times more Phosphorus, 2 times more Sodium, 1.2 times more Zinc and 1.5 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 1.5 times more Calcium, 1.3 times more Copper, 2.9 times more Manganese and 1.7 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Magnesium per one kilogram.
• Both Canned All Types Kidney Beans as well as Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 2.4 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 1 kg of Frozen French Fried Sweet Potatoes with Salt contains 2.2 times more Energy, 14.9 times more Fat, 8.2 times more Saturated Fat, 4 times more Omega 3, 23.8 times more Omega 6, 2.5 times more Carbohydrate, 7 times more Sugars and 1.3 times more Fiber than Canned All Types Kidney Beans.
• 1 kilogram of Canned Kidney Beans provide inadequate amounts of Omega 6