Comparing Nutrients in 1 kilogram Frozen French Fried Yellow Fleshed Potatoes VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Yellow Fleshed Potatoes	6%	32%	62%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen French Fried Yellow Fleshed Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	56% 1620kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	60.2% 58.4g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	44.6% 14.3g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	NA	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	NA	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	192% 250g	175% 228g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	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	58% 22g	168% 64g	38g per day for Men 19-50 years
Protein	44% 24.7g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Yellow Fleshed Potatoes	Boiled 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	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	325% 1300μg	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	121% 109mg	13.3% 12mg	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	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

	Frozen French Fried Yellow Fleshed Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9% 90mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	NA	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	60% 4.8mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	NA	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	197% 1380mg	700mg per day for Men 19-50 years
Potassium	131% 4470mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	NA	20% 11μg	55μg per day for Men 19-50 years
Sodium	200% 3000mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	NA	91% 10mg	11mg per day for Men 19-50 years
Water	17.6% 650g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Frozen French Fried Yellow Fleshed Potatoes vs Boiled Kidney Beans:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 9.1 times more Vitamin C than Boiled All Types Kidney Beans.

Comparing minerals per 1 kilogram for Frozen French Fried Yellow Fleshed Potatoes vs Boiled Kidney Beans:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 300 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Calcium and 4.6 times more Iron than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes and Boiled All Types Kidney Beans have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 1.3 times more Energy, 11.7 times more Fat and 19.5 times more Saturated Fat than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Fiber and 3.5 times more Protein than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.