Comparing Nutrients in 1 kilogram Red Kidney Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Red Kidney Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	116% 3370kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	5.2% 1.67g	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	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	471% 613g	201% 262g	130g per day for Men 19-50 years
Sugars	29% 21g	9.5% 6.9g	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	400% 152g	68.4% 26g	38g per day for Men 19-50 years
Protein	402% 225g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	507% 6.1mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	NA	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	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	985% 3940μg	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	50% 45mg	19% 17mg	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	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 Roasted Potatoes with Salt	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	400% 13590mg	132% 4500mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	8% 120mg	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	NA	11mg per day for Men 19-50 years
Water	3.18% 118g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Red Kidney Beans vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Red Kidney Beans has 2.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Red Kidney Beans vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Red Kidney Beans has 5.5 times more Calcium, 13.4 times more Iron and 3 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 24.8 times more Sodium than Raw Red Kidney Beans.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 2.7 times more Energy, 2.3 times more Carbohydrate, 3 times more Sugars, 5.8 times more Fiber and 10.1 times more Protein than Frozen Roasted Potatoes with Salt.