Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	Boiled California Red Kidney Beans	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	19.4% 562kcal	30.3% 880kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	31.6% 30.7g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	18% 5.75g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	110% 144g	130g per day for Men 19-50 years
Sugars	NA	1.94% 1.4g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	111% 42g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	74% 41.4g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	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	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	67% 0.87mg	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	37.4% 150μg	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	71.6% 64.4mg	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	4.84% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	30% 299mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	57.5% 0.52mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	37% 0.85mg	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	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	67.4% 2291mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	121% 1814mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	8.2% 304g	6.94% 257g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt 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 Shoestring French Fried Potatoes with Salt 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 Shoestring French Fried Potatoes with Salt:

• 1 pound of Boiled California Red Kidney Beans has 1.8 times more Vitamin B2 and 2.2 times more Vitamin B9 than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contains 4.2 times more Vitamin B3, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6 and 11.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oven-heated Frozen Shoestring French Fried Potatoes with Salt 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 Shoestring French Fried Potatoes with Salt 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 Shoestring French Fried Potatoes with Salt:

• 1 pound of Boiled California Red Kidney Beans has 5.5 times more Calcium, 2.5 times more Copper, 3.7 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 1.2 times more Phosphorus, 2 times more Selenium and 2 times more Zinc than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contains 100 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain similar levels of Potassium per one pound.
• 1 pound of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 1.3 times more Omega 3, 3.3 times more Fiber and 3.1 times more Protein than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 1 lb of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contains 1.6 times more Energy, 75.1 times more Fat, 90.5 times more Saturated Fat and 1.4 times more Carbohydrate than Boiled California Red Kidney Beans.
• 1 pound of Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one pound.