Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Boiled Kidney Beans	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	43.8% 1270kcal	66.2% 1920kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	93% 91g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	51.8% 16.6g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	129% 2.06g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	126% 21.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	210% 273g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	3.72% 2.7g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	168% 64g	52.6% 20g	38g per day for Men 19-50 years
Protein	155% 86.7g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	64% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	93% 1.2mg	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	325% 1300μg	57.5% 230μg	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	44.4% 40mg	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% 0.3mg	17.3% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	31% 37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	35% 350mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	87.8% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.58% 63μg	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	278% 22mg	72.5% 5.8mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	40.5% 170mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	55.2% 1.27mg	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	197% 1380mg	120% 840mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	84.4% 2870mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	309% 4630mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	18% 669g	16% 597g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Oven-heated Frozen Potato Puffs:

• Boiled All Types Kidney Beans have 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 5.7 times more Vitamin B9 and 2.3 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 2.5 times more Vitamin B3, 1.5 times more Vitamin B5, 3.3 times more Vitamin C and 8.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B6 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Oven-heated Frozen Potato Puffs:

• Boiled All Types Kidney Beans have 2.5 times more Calcium, 2.7 times more Copper, 3.8 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 2.8 times more Selenium and 3.3 times more Zinc than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 463 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oven-heated Frozen Potato Puffs have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 3.2 times more Fiber and 4.1 times more Protein than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.5 times more Energy, 18.1 times more Fat, 22.7 times more Saturated Fat and 19.9 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oven-heated Frozen Potato Puffs have similar amounts of Omega 3 and Carbohydrate per 1 kg.
• Both Boiled All Types Kidney Beans as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.