Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	12.7% 367kcal	34% 989kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	55% 17.7g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	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	51.7% 67.3g	119% 154g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	38% 14.5g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	40% 0.48mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	68.4% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	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	26% 104μg	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	4.03% 3.63mg	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	0.6% 0.091mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	13% 132mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	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	71% 5.67mg	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	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	68.7% 481mg	42% 295mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	64% 2177mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	9.56% 354g	6.5% 240g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Oven-heated Frozen Cottage-cut French Fried Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 1 pound of Canned Red Kidney Beans with Liquids has 2.2 times more Vitamin B2 and 1.4 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 4.9 times more Vitamin B3, 5.3 times more Vitamin B5, 3 times more Vitamin B6 and 11.9 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oven-heated Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 1 pound of Canned Red Kidney Beans with Liquids has 2.9 times more Calcium, 1.4 times more Magnesium, 1.6 times more Phosphorus, 2.8 times more Selenium, 5.7 times more Sodium, 1.5 times more Zinc and 1.5 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 1 lb of Oven-heated Frozen Cottage-cut French Fried Potatoes contains 1.4 times more Copper and 1.8 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oven-heated Frozen Cottage-cut French Fried Potatoes contain similar levels of Iron and Manganese 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 Canned Red Kidney Beans with Liquids has 1.3 times more Fiber and 1.5 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 2.7 times more Energy, 22.8 times more Fat, 31.2 times more Saturated Fat, 7.4 times more Omega 6 and 2.3 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6