Comparing Nutrients in 1 kilogram Red Kidney Beans VS Frozen Potato Wedges

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Frozen Potato Wedges	8%	15%	77%

Macro Nutrients

	Red Kidney Beans	Frozen Potato Wedges	Recommended Dietary Allowance
Energy	116% 3370kcal	44.5% 1290kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	22.7% 22g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	17% 5.5g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	NA	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	6% 1.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	196% 255g	130g per day for Men 19-50 years
Sugars	29% 21g	4.14% 3g	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	400% 152g	52.6% 20g	38g per day for Men 19-50 years
Protein	402% 225g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Frozen Potato Wedges	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	96% 15.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	269% 3.5mg	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	NA	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	50% 45mg	124% 112mg	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	14% 2.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Frozen Potato Wedges	Recommended Dietary Allowance
Calcium	83% 830mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	116% 3940mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	3.18% 118g	18.5% 683g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Frozen Potato Wedges per 1 kg

Compare the macro and micronutrient content in 1 kg of Red Kidney Beans versus 1 kg of Frozen Potato Wedges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Frozen Potato Wedges:

• 1 kilogram of Red Kidney Beans has 6.1 times more Vitamin B1, 5.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Frozen Potato Wedges.
• While 1 kg of Frozen Potato Wedges contains 2.5 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Frozen Potato Wedges provide similar amounts of Vitamin B6 per one kilogram.
• Both Raw Red Kidney Beans as well as Frozen Potato Wedges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Red Kidney Beans vs Frozen Potato Wedges:

• 1 kilogram of Red Kidney Beans has 5.5 times more Calcium, 9.6 times more Iron, 7.3 times more Magnesium, 4.7 times more Phosphorus, 3.4 times more Potassium and 7.5 times more Zinc than Frozen Potato Wedges.
• While 1 kg of Frozen Potato Wedges contains 4.1 times more Sodium than Raw Red Kidney Beans.
• 1 kilogram of Frozen Potato Wedges lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2.6 times more Energy, 2.4 times more Carbohydrate, 7 times more Sugars, 7.6 times more Fiber and 8.3 times more Protein than Frozen Potato Wedges.
• While 1 kg of Frozen Potato Wedges contains 2.1 times more Fat than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Frozen Potato Wedges provide inadequate amounts of Omega 6 in one kilogram.