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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	62.8% 1820kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	92% 89.2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	203% 3.25g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	149% 25.3g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	274% 356g	172% 224g	130g per day for Men 19-50 years
Sugars	178% 129g	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	7.86% 5.7g	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	% 8.1g	NA	g per day for Men 19-50 years
Sucrose	% 54g	NA	g per day for Men 19-50 years
Fiber	150% 57g	245% 93g	38g per day for Men 19-50 years
Protein	38.6% 21.6g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	482% 4340μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76.7% 0.92mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.6% 6.97mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	49.7% 15μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80% 320μg	185% 740μg	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	83.3% 75mg	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	99% 15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.3% 46μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	52% 520mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	321% 2.9mg	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	96% 7.7mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	209% 4.8mg	138% 3.18mg	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	84.3% 590mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	120% 4090mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	97% 1460mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	14% 520g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Boiled California Red Kidney Beans per 1 kg

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

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

• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt has more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 6.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.4 times more Vitamin B1 and 2.3 times more Vitamin B9 than Frozen French Fried Sweet Potatoes with Salt.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen French Fried Sweet Potatoes with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen French Fried Sweet Potatoes with Salt vs Boiled California Red Kidney Beans:

• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt has 1.5 times more Manganese and 36.5 times more Sodium than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.3 times more Calcium, 1.6 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 3 times more Selenium and 2.3 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Boiled California Red Kidney Beans contain similar levels of Potassium per one kilogram.
• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen French Fried Sweet Potatoes with Salt has 1.5 times more Energy, 99.1 times more Fat, 82.6 times more Saturated Fat, 10.2 times more Omega 3, 126.3 times more Omega 6 and 1.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.6 times more Fiber and 4.2 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6