Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Frozen O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen O'brien Potatoes	9%	2%	89%

Macro Nutrients

	Boiled Kidney Beans	Frozen O'brien Potatoes	Recommended Dietary Allowance
Energy	43.8% 1270kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.44% 1.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	134% 175g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	168% 64g	50% 19g	38g per day for Men 19-50 years
Protein	155% 86.7g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.78% 70μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	34.6% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	70.6% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	85.6% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	161% 2.1mg	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	20% 80μg	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	126% 113mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen O'brien Potatoes	Recommended Dietary Allowance
Calcium	35% 350mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	141% 1.27mg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	51.7% 1.2mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	73.2% 2490mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	18% 669g	21.6% 800g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Frozen O'brien Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Kidney Beans versus 1 kg of Frozen O'brien Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Frozen O'brien Potatoes:

• 1 kilogram of Boiled Kidney Beans has 3 times more Vitamin B1, 1.3 times more Vitamin B2 and 16.3 times more Vitamin B9 than Frozen O'brien Potatoes.
• While 1 kg of Unprepared Frozen O'brien Potatoes contains 2 times more Vitamin B3, 1.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 9.4 times more Vitamin C than Boiled All Types Kidney Beans.
• 1 kilogram of Boiled Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled All Types Kidney Beans as well as Unprepared Frozen O'brien Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Frozen O'brien Potatoes:

• 1 kilogram of Boiled Kidney Beans has 2.7 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 2.3 times more Magnesium, 3.6 times more Manganese, 2.8 times more Phosphorus, 1.6 times more Potassium and 3.4 times more Zinc than Frozen O'brien Potatoes.
• While 1 kg of Unprepared Frozen O'brien Potatoes contains 33 times more Sodium than Boiled All Types Kidney Beans.
• 1 kilogram of Frozen O'brien Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Kidney Beans has 1.7 times more Energy, 14.2 times more Omega 3, 1.3 times more Carbohydrate, 3.4 times more Fiber and 4.7 times more Protein than Frozen O'brien Potatoes.
• 1 kilogram of Frozen O'brien Potatoes provide inadequate amounts of Omega 3
• Both Boiled All Types Kidney Beans as well as Unprepared Frozen O'brien Potatoes provide inadequate amounts of Omega 6 in one kilogram.