Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Oven-heated Frozen French Fries

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Oven-heated Frozen French Fries	6%	27%	67%

Macro Nutrients

	California Red Kidney Beans	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Energy	114% 3300kcal	58% 1680kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	54% 52.2g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	221% 287g	130g per day for Men 19-50 years
Sugars	NA	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	655% 249g	68.4% 26g	38g per day for Men 19-50 years
Protein	435% 244g	47.5% 26.6g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	107% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	139% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	142% 1.84mg	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	985% 3940μg	70% 280μg	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	50% 45mg	148% 133mg	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	NA	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Oven-heated Frozen French Fries	Recommended Dietary Allowance
Calcium	195% 1950mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	150% 1.35mg	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	1169% 94mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	91% 2.1mg	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	579% 4050mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	133% 4510mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	21.3% 320mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	3.18% 118g	16.6% 615g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Oven-heated Frozen French Fries per 1 kg

Compare the macro and micronutrient content in 1 kg of California Red Kidney Beans versus 1 kg of Oven-heated Frozen French Fries to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Oven-heated Frozen French Fries:

• 1 kilogram of California Red Kidney Beans has 4.1 times more Vitamin B1, 7.1 times more Vitamin B2, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 14.1 times more Vitamin B9 than Oven-heated Frozen French Fries.
• While 1 kg of Oven-heated Frozen French Fried Potatoes contains 3 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oven-heated Frozen French Fries provide similar amounts of Vitamin B3 per one kilogram.
• Both Raw California Red Kidney Beans as well as Oven-heated Frozen French Fried Potatoes have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Oven-heated Frozen French Fries:

• 1 kilogram of California Red Kidney Beans has 16.3 times more Calcium, 8.1 times more Copper, 12.6 times more Iron, 6.2 times more Magnesium, 4.8 times more Manganese, 4.2 times more Phosphorus, 3.3 times more Potassium, 16 times more Selenium and 6.7 times more Zinc than Oven-heated Frozen French Fries.
• While 1 kg of Oven-heated Frozen French Fried Potatoes contains 2.9 times more Sodium than Raw California Red Kidney Beans.
• 1 kilogram of Oven-heated Frozen French Fries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of California Red Kidney Beans has 2 times more Energy, 4 times more Omega 3, 2.1 times more Carbohydrate, 9.6 times more Fiber and 9.2 times more Protein than Oven-heated Frozen French Fries.
• While 1 kg of Oven-heated Frozen French Fried Potatoes contains 20.9 times more Fat and 28.6 times more Saturated Fat than Raw California Red Kidney Beans.
• 1 kilogram of Oven-heated Frozen French Fries provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Oven-heated Frozen French Fried Potatoes provide inadequate amounts of Omega 6 in one kilogram.