Comparing Nutrients in 1 kilogram Oven-heated Frozen Potato Puffs VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Canned Kidney Beans	Recommended Dietary Allowance
Energy	66.2% 1920kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	93% 91g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	51.8% 16.6g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	210% 273g	112% 145g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	25.5% 18.5g	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	0% 0g	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	% 1.9g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 18.5g	g per day for Men 19-50 years
Fiber	52.6% 20g	113% 43g	38g per day for Men 19-50 years
Protein	38% 21.3g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64% 3.2mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	93% 1.2mg	57% 0.74mg	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	57.5% 230μg	90% 360μg	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	44.4% 40mg	13.3% 12mg	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	17.3% 2.6mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	14% 140mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	87.8% 0.79mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	1.58% 63μg	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	72.5% 5.8mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	73% 1.68mg	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	120% 840mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	309% 4630mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	16% 597g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Oven-heated Frozen Potato Puffs vs Canned Kidney Beans:

• Oven-heated Frozen Potato Puffs have 3.5 times more Vitamin B3, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, 3.3 times more Vitamin C and 13 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B2 and 1.6 times more Vitamin B9 than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Canned All Types Kidney Beans have similar amounts of Vitamin K per 1 kg.
• Both Oven-heated Frozen Potato Puffs as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Oven-heated Frozen Potato Puffs vs Canned Kidney Beans:

• Oven-heated Frozen Potato Puffs have 1.2 times more Potassium and 1.6 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Calcium, 1.7 times more Copper, 2 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 2.3 times more Selenium, 1.5 times more Zinc and 1.3 times more Water than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Canned All Types Kidney Beans have similar amounts of Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Oven-heated Frozen Potato Puffs have 2.3 times more Energy, 15.1 times more Fat, 11.8 times more Saturated Fat, 2.5 times more Omega 3, 20.2 times more Omega 6 and 1.9 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 6.9 times more Sugars, 2.2 times more Fiber and 2.5 times more Protein than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.