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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Boiled Kidney Beans	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	43.8% 1270kcal	61.4% 1780kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	89.8% 87g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	44.3% 14g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	145% 2.32g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	171% 29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	191% 248g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	3.86% 2.8g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 1.3g	g per day for Men 19-50 years
Fiber	168% 64g	60.5% 23g	38g per day for Men 19-50 years
Protein	155% 86.7g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	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	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	117% 5.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	149% 1.94mg	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	42.5% 170μg	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	76.7% 69mg	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	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	35% 350mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	83.3% 0.75mg	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	278% 22mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	48.3% 1.1mg	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	91% 640mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	72.6% 2470mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	285% 4280mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	18% 669g	17% 628g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 7.6 times more Vitamin B9 and 3.4 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 3.1 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Potato Puffs, Unprepared have similar amounts of Vitamin B1 and Vitamin B2 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Boiled All Types Kidney Beans have 2.7 times more Calcium, 2.9 times more Copper, 4.7 times more Iron, 2.6 times more Magnesium, 3.9 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium, 3.7 times more Selenium and 3.8 times more Zinc than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 428 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Potato Puffs, Unprepared have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.8 times more Fiber and 4.5 times more Protein than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 1.4 times more Energy, 17.4 times more Fat, 19.4 times more Saturated Fat, 1.4 times more Omega 3 and 26.9 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Potato Puffs, Unprepared have similar amounts of Carbohydrate per 1 kg.
• Both Boiled All Types Kidney Beans as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.