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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Frozen Potato Puffs	4%	42%	54%

Macro Nutrients

	Boiled California Red Kidney Beans	Frozen Potato Puffs	Recommended Dietary Allowance
Energy	19.4% 562kcal	28% 807kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	40.7% 39.5g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	20% 6.43g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	65.8% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	78% 102g	86.5% 112g	130g per day for Men 19-50 years
Sugars	NA	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	111% 42g	27.5% 10.4g	38g per day for Men 19-50 years
Protein	74% 41.4g	15.6% 8.75g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red 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	48.8% 0.59mg	69.6% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	51.5% 8.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	53% 2.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	84% 336μg	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	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.45% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	30% 299mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	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	169% 13.5mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	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	88.8% 621mg	41.5% 290mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	33% 1120mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	129% 1941mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	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

Nutrient Comparison: Boiled California Red Kidney Beans VS Frozen Potato Puffs per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Frozen Potato Puffs to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Boiled California Red Kidney Beans has 4.4 times more Vitamin B9 than Frozen Potato Puffs.
• While 1 lb of Frozen Potato Puffs, Unprepared contains 1.4 times more Vitamin B1, 3.4 times more Vitamin B3, 2.7 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen Potato Puffs provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Frozen Potato Puffs, Unprepared have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled California Red Kidney Beans has 5.1 times more Calcium, 3.9 times more Copper, 6.3 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium, 4 times more Selenium and 3.3 times more Zinc than Frozen Potato Puffs.
• While 1 lb of Frozen Potato Puffs, Unprepared contains 107 times more Sodium than Boiled California Red Kidney Beans.
• 1 pound of Frozen Potato Puffs lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 4 times more Fiber and 4.7 times more Protein than Frozen Potato Puffs.
• While 1 lb of Frozen Potato Puffs, Unprepared contains 1.4 times more Energy, 96.8 times more Fat, 101.3 times more Saturated Fat, 7.3 times more Omega 3 and 145.1 times more Omega 6 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen Potato Puffs offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6