Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Boiled California Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	19.4% 562kcal	34% 989kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	55% 17.7g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	119% 154g	130g per day for Men 19-50 years
Sugars	NA	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	111% 42g	38% 14.5g	38g per day for Men 19-50 years
Protein	74% 41.4g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	68.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	84.8% 1.1mg	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	48% 43mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	30% 299mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	101% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.9% 116μg	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	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	60% 1.38mg	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	42% 295mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.2% 304g	6.5% 240g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Oven-heated Frozen Cottage-cut French Fried Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Oven-heated Frozen Cottage-cut French Fried Potatoes 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 Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 1 pound of Boiled California Red Kidney Beans has 2 times more Vitamin B2 and 4.4 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 1 lb of Oven-heated Frozen Cottage-cut French Fried Potatoes contains 4.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 7.9 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oven-heated Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B1 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 Oven-heated Frozen Cottage-cut French Fried Potatoes 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 Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 1 pound of Boiled California Red Kidney Beans has 6.6 times more Calcium, 1.4 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 2.1 times more Phosphorus, 3 times more Selenium and 2.1 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 1 lb of Oven-heated Frozen Cottage-cut French Fried Potatoes contains 11.3 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oven-heated Frozen Cottage-cut French Fried Potatoes contain similar levels of Manganese and Potassium per one pound.
• 1 pound of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 2.9 times more Fiber and 2.7 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 1 lb of Oven-heated Frozen Cottage-cut French Fried Potatoes contains 1.8 times more Energy, 91.1 times more Fat, 278.1 times more Saturated Fat, 30.8 times more Omega 6 and 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6