Comparing Nutrients in 1 kilogram Frozen Cottage-cut French Fried Potatoes VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	52.8% 1530kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	59.6% 57.8g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	85.7% 27.4g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.33g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	172% 224g	130g per day for Men 19-50 years
Sugars	NA	NA	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	79% 30g	245% 93g	38g per day for Men 19-50 years
Protein	43.2% 24g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	80% 1.04mg	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	37.5% 150μg	185% 740μg	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	93% 84mg	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	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

	Frozen Cottage-cut French Fried Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	321% 2.9mg	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	131% 10.5mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	138% 3.18mg	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	65.7% 460mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	99% 3380mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	18% 668g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Cottage-cut French Fried Potatoes vs Boiled California Red Kidney Beans:

• Frozen Cottage-cut French Fried Potatoes have 3.3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 7 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Vitamin B1, 2.7 times more Vitamin B2 and 4.9 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Frozen Cottage-cut French Fried Potatoes vs Boiled California Red Kidney Beans:

• Frozen Cottage-cut French Fried Potatoes have 8 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 9.4 times more Calcium, 2 times more Copper, 2.8 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 4 times more Selenium and 3 times more Zinc than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Boiled California Red Kidney Beans have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Cottage-cut French Fried Potatoes have 1.2 times more Energy, 64.2 times more Fat, 195.9 times more Saturated Fat and 21.7 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.1 times more Fiber and 3.8 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Frozen Cottage-cut French Fried Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.