Comparing Nutrients in 1 pound Canned Kidney Beans VS Frozen French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frozen French Fried Potatoes	6%	28%	66%

Macro Nutrients

	Canned Kidney Beans	Frozen French Fried Potatoes	Recommended Dietary Allowance
Energy	13% 381kcal	23% 667kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	21.8% 21g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	13.3% 4.26g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	5.1% 0.082g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.6% 65.8g	86.6% 113g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	1.25% 0.91g	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	0% 0g	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	% 0g	% 0.45g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 0.45g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	57.8% 9.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	62% 0.81mg	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	41% 163μg	39.7% 159μg	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	6.05% 5.44mg	87% 78.5mg	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	0.6% 0.091mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen French Fried Potatoes	Recommended Dietary Allowance
Calcium	15.4% 154mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	47% 0.42mg	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	66.3% 5.3mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	31% 0.72mg	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	58.3% 408mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	54.4% 1851mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	6.96% 104mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.57% 354g	8.17% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Frozen French Fried Potatoes:

• Canned All Types Kidney Beans have 1.9 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 5 times more Vitamin B3, 3.4 times more Vitamin B5, 2.4 times more Vitamin B6 and 14.4 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Unprepared Frozen French Fried Potatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 1 lb.
• Both Canned All Types Kidney Beans as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Canned Kidney Beans vs Frozen French Fried Potatoes:

• Canned All Types Kidney Beans have 3.8 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 12.9 times more Sodium and 1.3 times more Zinc than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 1.7 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Unprepared Frozen French Fried Potatoes have similar amounts of Manganese, Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 4.6 times more Omega 3, 9.3 times more Sugars, 2.3 times more Fiber and 2.3 times more Protein than Unprepared Frozen French Fried Potatoes.
• While Unprepared Frozen French Fried Potatoes contain 1.8 times more Energy, 7.8 times more Fat, 6.7 times more Saturated Fat, 2.3 times more Omega 6 and 1.7 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Unprepared Frozen French Fried Potatoes have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.