Comparing Nutrients in 1 pound Canned Red Kidney Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Red Kidney Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	19.4% 562kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	8.46% 8.2g	97g per day for Men 19-50 years
Saturated Fat	2.57% 0.82g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	20.7% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	91% 119g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	4.3% 3.13g	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	0.63% 0.45g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 15.7g	NA	g per day for Men 19-50 years
Fiber	65.7% 25g	31% 11.8g	38g per day for Men 19-50 years
Protein	64.6% 36g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	NA	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	31.8% 127μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1% 0.91mg	8.57% 7.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Canned Red Kidney Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	26% 259mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	NA	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	85% 6.8mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	NA	420mg per day for Men 19-50 years
Manganese	75.7% 1.74mg	NA	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	78.4% 549mg	NA	700mg per day for Men 19-50 years
Potassium	37% 1256mg	60% 2041mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	NA	55μg per day for Men 19-50 years
Sodium	70% 1048mg	90% 1352mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	NA	11mg per day for Men 19-50 years
Water	8.35% 309g	8.35% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Frozen Roasted Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans versus 1 lb of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans vs Frozen Roasted Potatoes with Salt:

• Both Canned Red Kidney Beans, Solids and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 1 lb
• Both Canned Red Kidney Beans, Solids as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Canned Red Kidney Beans vs Frozen Roasted Potatoes with Salt:

• 1 pound of Canned Red Kidney Beans has 3.8 times more Calcium and 3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 1 lb of Frozen Roasted Potatoes with Salt contains 1.6 times more Potassium and 1.3 times more Sodium than Canned Red Kidney Beans, Solids.
• 1 pound of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Red Kidney Beans has 5.5 times more Sugars, 2.1 times more Fiber and 3.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Canned Red Kidney Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one pound.