Comparing Nutrients in 1 pound Boiled Kidney Beans VS Oven-heated Frozen Potato Puffs

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Boiled Kidney Beans	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	20% 576kcal	30% 871kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	42.3% 41g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	23.5% 7.5g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	58.4% 0.93g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	57.2% 9.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	95% 124g	130g per day for Men 19-50 years
Sugars	2% 1.45g	1.7% 1.22g	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	NA	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	NA	% 0.86g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	76.4% 29g	24% 9.07g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	17.3% 9.66g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	41% 6.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	42.2% 0.55mg	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	147% 590μg	26% 104μg	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	20% 18mg	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	0.91% 0.14mg	7.86% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	14% 16.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	16% 159mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	40% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.71% 28.6μg	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	126% 10mg	33% 2.63mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	25% 0.58mg	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	89.4% 626mg	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	140% 2100mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	8.2% 304g	7.3% 271g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Oven-heated Frozen Potato Puffs:

• Boiled All Types Kidney Beans have 2.3 times more Vitamin B1, 1.6 times more Vitamin B2, 5.7 times more Vitamin B9 and 2.3 times more Vitamin K than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 2.5 times more Vitamin B3, 1.5 times more Vitamin B5, 3.3 times more Vitamin C and 8.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oven-heated Frozen Potato Puffs have similar amounts of Vitamin B6 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Oven-heated Frozen Potato Puffs:

• Boiled All Types Kidney Beans have 2.5 times more Calcium, 2.7 times more Copper, 3.8 times more Iron, 2.5 times more Magnesium, 3.4 times more Manganese, 1.6 times more Phosphorus, 1.4 times more Potassium, 2.8 times more Selenium and 3.3 times more Zinc than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 463 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oven-heated Frozen Potato Puffs have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 3.2 times more Fiber and 4.1 times more Protein than Oven-heated Frozen Potato Puffs.
• While Oven-heated Frozen Potato Puffs contain 1.5 times more Energy, 18.1 times more Fat, 22.7 times more Saturated Fat and 19.9 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Oven-heated Frozen Potato Puffs have similar amounts of Omega 3 and Carbohydrate per 1 lb.
• Both Boiled All Types Kidney Beans as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.