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

Macros Ratio

	Protein	Fat	Carbs
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	52.8% 1530kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	59.6% 57.8g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	85.7% 27.4g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	NA	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	25.5% 4.33g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 240g	449% 583g	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	655% 249g	38g per day for Men 19-50 years
Protein	43.2% 24g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Royal 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	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	108% 5.4mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	305% 3.96mg	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	983% 3930μg	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	50% 45mg	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	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	1111% 10mg	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	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	482% 11mg	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	580% 4060mg	700mg per day for Men 19-50 years
Potassium	99% 3380mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	21.3% 320mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	18% 668g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cottage-cut French Fried Potatoes VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Cottage-cut French Fried Potatoes versus 1 kg of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Frozen Cottage-cut French Fried Potatoes has 1.9 times more Vitamin C than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 3.9 times more Vitamin B1, 10.4 times more Vitamin B2, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 26.2 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Royal Red Kidney Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Cottage-cut French Fried Potatoes has 2.5 times more Sodium than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 18.7 times more Calcium, 7.1 times more Copper, 8.3 times more Iron, 8.6 times more Magnesium, 5.2 times more Manganese, 8.8 times more Phosphorus, 4 times more Potassium, 10.7 times more Selenium and 9.2 times more Zinc than Frozen Cottage-cut French Fried Potatoes.
• 1 kilogram of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Cottage-cut French Fried Potatoes has 12.8 times more Fat, 42.2 times more Saturated Fat and 4.5 times more Omega 6 than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 2.2 times more Energy, 2.4 times more Carbohydrate, 8.3 times more Fiber and 10.5 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• 1 kilogram of Royal Red Kidney Beans provide inadequate amounts of Omega 6