Comparing Nutrients in 1 kilogram Frozen Cross Cut French Fried Potatoes VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Cross Cut French Fried Potatoes	6%	47%	47%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Cross Cut French Fried Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	64.5% 1870kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	NA	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	NA	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	177% 230g	460% 598g	130g per day for Men 19-50 years
Sugars	6.76% 4.9g	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	60.5% 23g	655% 249g	38g per day for Men 19-50 years
Protein	48.2% 27g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Frozen Cross Cut French Fried Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	NA	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	305% 3.97mg	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	NA	985% 3940μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	63.3% 57mg	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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 Cross Cut French Fried Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	13% 130mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	NA	1222% 11mg	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	109% 8.7mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	NA	381% 1600mg	420mg per day for Men 19-50 years
Manganese	NA	435% 10mg	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	NA	579% 4050mg	700mg per day for Men 19-50 years
Potassium	91% 3100mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	262% 3930mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	NA	232% 25.5mg	11mg per day for Men 19-50 years
Water	17% 624g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Cross Cut French Fried Potatoes vs California Red Kidney Beans:

• Frozen Cross Cut French Fried Potatoes, Unprepared have 1.3 times more Vitamin C than Raw California Red Kidney Beans.

Comparing minerals per 1 kilogram for Frozen Cross Cut French Fried Potatoes vs California Red Kidney Beans:

• Frozen Cross Cut French Fried Potatoes, Unprepared have 35.7 times more Sodium and 5.3 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 15 times more Calcium, 10.7 times more Iron and 4.8 times more Potassium than Frozen Cross Cut French Fried Potatoes, Unprepared.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Cross Cut French Fried Potatoes, Unprepared have 40 times more Fat and 71.9 times more Saturated Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.8 times more Energy, 2.6 times more Carbohydrate, 10.8 times more Fiber and 9 times more Protein than Frozen Cross Cut French Fried Potatoes, Unprepared.
• Both Frozen Cross Cut French Fried Potatoes, Unprepared as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.