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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frozen Cross Cut French Fried Potatoes	6%	47%	47%

Macro Nutrients

	Canned Kidney Beans	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Energy	13% 381kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	36.7% 11.7g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	NA	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	NA	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	80% 104g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	3.07% 2.22g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen Cross Cut 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	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.05% 5.44mg	28.7% 26mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen Cross Cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	15.4% 154mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	NA	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	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	NA	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	41.4% 1406mg	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	119% 1783mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	NA	11mg per day for Men 19-50 years
Water	9.57% 354g	7.64% 283g	3700g per day for Men 19-50 years

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

• Frozen Cross Cut French Fried Potatoes, Unprepared contain 4.8 times more Vitamin C than Canned All Types Kidney Beans.

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

• Canned All Types Kidney Beans have 2.6 times more Calcium, 1.3 times more Iron and 1.3 times more Water than Frozen Cross Cut French Fried Potatoes, Unprepared.
• While Frozen Cross Cut French Fried Potatoes, Unprepared contain 1.3 times more Potassium and 1.3 times more Sodium than Canned All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 3.8 times more Sugars, 1.9 times more Fiber and 1.9 times more Protein than Frozen Cross Cut French Fried Potatoes, Unprepared.
• While Frozen Cross Cut French Fried Potatoes, Unprepared contain 2.2 times more Energy, 16.7 times more Fat, 18.4 times more Saturated Fat and 1.6 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Frozen Cross Cut French Fried Potatoes, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.