Comparing Nutrients in 1 kilogram Cooked Frozen Potatoes with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Potatoes with Salt	12%	2%	86%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Cooked Frozen Potatoes with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	21.7% 630kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	107% 139g	460% 598g	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	37% 14g	655% 249g	38g per day for Men 19-50 years
Protein	35.4% 20g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen 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	85% 1.02mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	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	20% 80μg	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	104% 94mg	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

	Cooked Frozen Potatoes with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7% 70mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	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	105% 8.4mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	80.4% 1.85mg	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	37% 260mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	84.4% 2870mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	171% 2560mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	22.4% 828g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Potatoes with Salt VS California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Potatoes with Salt versus 1 kg of California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Frozen Potatoes with Salt has 2.1 times more Vitamin C than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 5.2 times more Vitamin B1, 8.8 times more Vitamin B2, 1.6 times more Vitamin B3, 2.8 times more Vitamin B5, 2 times more Vitamin B6 and 49.3 times more Vitamin B9 than Boiled Frozen Potatoes, drained with Salt.
• 1 kilogram of Cooked Frozen Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Boiled Frozen Potatoes, drained with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Potatoes with Salt vs California Red Kidney Beans:

• 1 kilogram of Cooked Frozen Potatoes with Salt has 23.3 times more Sodium and 7 times more Water than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 27.9 times more Calcium, 14.1 times more Copper, 11.1 times more Iron, 14.5 times more Magnesium, 5.4 times more Manganese, 15.6 times more Phosphorus, 5.2 times more Potassium, 16 times more Selenium and 10.2 times more Zinc than Boiled Frozen Potatoes, drained with Salt.
• 1 kilogram of Cooked Frozen Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw California Red Kidney Beans contains 5.2 times more Energy, 6.5 times more Omega 3, 4.3 times more Carbohydrate, 17.8 times more Fiber and 12.3 times more Protein than Boiled Frozen Potatoes, drained with Salt.
• 1 kilogram of Cooked Frozen Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Potatoes, drained with Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.