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

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frozen Shoestring French Fried Potatoes with Salt	5%	34%	61%

Macro Nutrients

	Canned Kidney Beans	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	13% 381kcal	25.5% 739kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	29% 28.3g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	19.4% 6.2g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	7.63% 1.3g	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	89.3% 116g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 0.32g	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	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	45% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	59.3% 0.77mg	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	41% 163μg	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	62% 55.8mg	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	3.63% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	55.4% 0.5mg	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	41% 3.27mg	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	30.6% 0.7mg	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	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	98% 1465mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	9.57% 354g	7.9% 293g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 1.3 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.6 times more Vitamin K than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 4.8 times more Vitamin B3, 3.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 10.3 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Vitamin B9 per 1 lb.
• Both Canned All Types Kidney Beans as well as Frozen Shoestring French Fried Potatoes with Salt 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 Shoestring French Fried Potatoes with Salt:

• Canned All Types Kidney Beans have 3.1 times more Calcium, 1.2 times more Copper, 1.6 times more Iron, 1.3 times more Magnesium, 1.8 times more Selenium, 1.3 times more Zinc and 1.2 times more Water than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 1.6 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Frozen Shoestring French Fried Potatoes with Salt have similar amounts of Manganese, Phosphorus and Sodium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned All Types Kidney Beans have 4.1 times more Omega 3, 9.3 times more Sugars, 1.9 times more Fiber and 2.4 times more Protein than Frozen Shoestring French Fried Potatoes with Salt.
• While Frozen Shoestring French Fried Potatoes with Salt contain 1.9 times more Energy, 10.4 times more Fat, 9.7 times more Saturated Fat, 2.7 times more Omega 6 and 1.8 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.