Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Frozen Cross Cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Frozen Cross Cut French Fried Potatoes	6%	47%	47%

Macro Nutrients

	Boiled California Red Kidney Beans	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Energy	42.8% 1240kcal	64.5% 1870kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	81% 26g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	172% 224g	177% 230g	130g per day for Men 19-50 years
Sugars	NA	6.76% 4.9g	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	245% 93g	60.5% 23g	38g per day for Men 19-50 years
Protein	163% 91g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	NA	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	185% 740μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.3% 12mg	63.3% 57mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	66% 660mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	NA	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	373% 30mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	NA	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	NA	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	196% 1370mg	NA	700mg per day for Men 19-50 years
Potassium	123% 4190mg	91% 3100mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	262% 3930mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	NA	11mg per day for Men 19-50 years
Water	18% 669g	17% 624g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Frozen Cross Cut French Fried Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Frozen Cross Cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled California Red Kidney Beans vs Frozen Cross Cut French Fried Potatoes:

• 1 kg of Frozen Cross Cut French Fried Potatoes, Unprepared contains 4.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Boiled California Red Kidney Beans vs Frozen Cross Cut French Fried Potatoes:

• 1 kilogram of Boiled California Red Kidney Beans has 5.1 times more Calcium, 3.4 times more Iron and 1.4 times more Potassium than Frozen Cross Cut French Fried Potatoes.
• While 1 kg of Frozen Cross Cut French Fried Potatoes, Unprepared contains 98.3 times more Sodium than Boiled California Red Kidney Beans.
• 1 kilogram of Frozen Cross Cut French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 4 times more Fiber and 3.4 times more Protein than Frozen Cross Cut French Fried Potatoes.
• While 1 kg of Frozen Cross Cut French Fried Potatoes, Unprepared contains 1.5 times more Energy, 111.1 times more Fat and 185 times more Saturated Fat than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen Cross Cut French Fried Potatoes offer comparable quantities of Carbohydrate per one kilogram.