Comparing Nutrients in 1 kilogram Frozen Shoestring French Fried Potatoes with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Shoestring French Fried Potatoes with Salt	5%	34%	61%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Shoestring French Fried Potatoes with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	56.2% 1630kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	43% 13.7g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	12.5% 0.2g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	17% 2.86g	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	197% 256g	460% 598g	130g per day for Men 19-50 years
Sugars	2.76% 2g	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	0% 0g	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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.7g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	655% 249g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Frozen Shoestring French Fried Potatoes with Salt	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	75% 0.9mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	100% 5mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	90% 360μg	985% 3940μg	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	137% 123mg	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	8% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Shoestring French Fried Potatoes with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11% 110mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	90% 7.2mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	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	129% 900mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	215% 3230mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	17.4% 645g	3.18% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen Shoestring French Fried Potatoes with Salt vs California Red Kidney Beans:

• Frozen Shoestring French Fried Potatoes with Salt have 2.7 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.9 times more Vitamin B1, 6.4 times more Vitamin B2, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 10.9 times more Vitamin B9 than Frozen Shoestring French Fried Potatoes with Salt.
• Both Frozen Shoestring French Fried Potatoes with Salt and Raw California Red Kidney Beans have similar amounts of Vitamin B3 per 1 kg.
• Both Frozen Shoestring French Fried Potatoes with Salt as well as Raw 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 Shoestring French Fried Potatoes with Salt vs California Red Kidney Beans:

• Frozen Shoestring French Fried Potatoes with Salt have 29.4 times more Sodium and 5.5 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 17.7 times more Calcium, 10 times more Copper, 13 times more Iron, 7.6 times more Magnesium, 6.5 times more Manganese, 4.5 times more Phosphorus, 3.9 times more Potassium, 6.4 times more Selenium and 7.1 times more Zinc than Frozen Shoestring French Fried Potatoes with Salt.

Comparison of macro-nutrients per 1 kilogram:

• Frozen Shoestring French Fried Potatoes with Salt have 25 times more Fat, 38.1 times more Saturated Fat and 5.3 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Energy, 4.2 times more Omega 3, 2.3 times more Carbohydrate, 10.8 times more Fiber and 11.3 times more Protein than Frozen Shoestring French Fried Potatoes with Salt.
• Both Frozen Shoestring French Fried Potatoes with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.