Comparing Nutrients in 1 kilogram Fried O'brien Potatoes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Fried O'brien Potatoes	4%	55%	41%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Fried O'brien Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	70.3% 2040kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	104% 33g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	138% 2.2g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	191% 32.5g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	168% 219g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	44.7% 17g	168% 64g	38g per day for Men 19-50 years
Protein	39.6% 22g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Fried O'brien Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	10% 90μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	104% 1.35mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	290% 3.77mg	92% 1.2mg	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	30% 120μg	325% 1300μg	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	116% 104mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fried O'brien Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	20% 200mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	268% 2.4mg	240% 2.16mg	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	120% 9.6mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	187% 4.3mg	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	133% 930mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	139% 4730mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	28.7% 430mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	50% 5.5mg	91% 10mg	11mg per day for Men 19-50 years
Water	16.7% 620g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Fried O'brien Potatoes vs Boiled Kidney Beans:

• Prepared Frozen O'brien Potatoes have more Vitamin A, 2.3 times more Vitamin B2, 2.5 times more Vitamin B3, 3.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 8.7 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.1 times more Vitamin B1 and 10.8 times more Vitamin B9 than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Fried O'brien Potatoes vs Boiled Kidney Beans:

• Prepared Frozen O'brien Potatoes have 43 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Calcium, 2.3 times more Iron, 1.9 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Zinc than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Boiled All Types Kidney Beans have similar amounts of Copper, Magnesium, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Prepared Frozen O'brien Potatoes have 1.6 times more Energy, 26.4 times more Fat, 45.4 times more Saturated Fat, 1.3 times more Omega 3 and 30.1 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Fiber and 3.9 times more Protein than Prepared Frozen O'brien Potatoes.
• Both Prepared Frozen O'brien Potatoes and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Prepared Frozen O'brien Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.