Comparing Nutrients in 1 pound Boiled Kidney Beans VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Boiled Kidney Beans	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	20% 576kcal	40.7% 1179kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	64.4% 20.6g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	28.6% 4.86g	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	105% 137g	130g per day for Men 19-50 years
Sugars	2% 1.45g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	76.4% 29g	34.6% 13g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	63.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	63% 0.82mg	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	25% 100μg	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	31.8% 28.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	16% 159mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	16% 0.15mg	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	75% 6mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	44.8% 1.03mg	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	50% 349mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	8.2% 304g	6.12% 227g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Frozen Extruded Par Fried Potatoes:

• Boiled All Types Kidney Beans have 2.2 times more Vitamin B1, 1.9 times more Vitamin B2 and 5.9 times more Vitamin B9 than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 3.9 times more Vitamin B3, 2.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 5.3 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Frozen Extruded Par Fried Potatoes:

• Boiled All Types Kidney Beans have 3.9 times more Calcium, 6.8 times more Copper, 1.7 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 2.2 times more Selenium, 3 times more Zinc and 1.3 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 490 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 2.2 times more Fiber and 3.1 times more Protein than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 2 times more Energy, 29.9 times more Fat, 62.2 times more Saturated Fat, 9.9 times more Omega 6 and 1.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.