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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Boiled Kidney Beans	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	20% 576kcal	28% 807kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	40.7% 39.5g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	20% 6.43g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	65.8% 1.05g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	77.4% 13g	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	86.5% 112g	130g per day for Men 19-50 years
Sugars	2% 1.45g	1.75% 1.27g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	NA	% 0.59g	g per day for Men 19-50 years
Fiber	76.4% 29g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	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	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	51.5% 8.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	53% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	67.7% 0.88mg	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	19.3% 77μg	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	34.8% 31.3mg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	16% 159mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	37.8% 0.34mg	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	126% 10mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	22% 0.5mg	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	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	129% 1941mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	8.2% 304g	7.7% 285g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 7.6 times more Vitamin B9 and 3.4 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 3.1 times more Vitamin B3, 2.7 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.8 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Potato Puffs, Unprepared have similar amounts of Vitamin B1 and Vitamin B2 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

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

• Boiled All Types Kidney Beans have 2.7 times more Calcium, 2.9 times more Copper, 4.7 times more Iron, 2.6 times more Magnesium, 3.9 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium, 3.7 times more Selenium and 3.8 times more Zinc than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 428 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Potato Puffs, Unprepared have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.8 times more Fiber and 4.5 times more Protein than Frozen Potato Puffs, Unprepared.
• While Frozen Potato Puffs, Unprepared contain 1.4 times more Energy, 17.4 times more Fat, 19.4 times more Saturated Fat, 1.4 times more Omega 3 and 26.9 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Potato Puffs, Unprepared have similar amounts of Carbohydrate per 1 lb.
• Both Boiled All Types Kidney Beans as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.