Comparing Nutrients in 1 pound Canned Red Kidney Beans with Liquids VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	12.7% 367kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	1.77% 0.57g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	6.78% 1.15g	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	83.6% 109g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	1.3% 0.95g	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	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	% 0g	% 0.32g	g per day for Men 19-50 years
Sucrose	% 8.4g	% 0.64g	g per day for Men 19-50 years
Fiber	51.3% 19.5g	24% 9.07g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Frozen Crinkle Cut 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	40% 0.48mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.8% 0.59mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	68.4% 0.89mg	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	35% 141μg	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	39% 35mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	74% 0.67mg	39% 0.35mg	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	71% 5.67mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.3mg	31% 0.71mg	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	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	34.7% 1179mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.56% 354g	8.23% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Red Kidney Beans with Liquids vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Red Kidney Beans Solids and Liquids have 1.8 times more Vitamin B2 and 2 times more Vitamin K than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.3 times more Vitamin B3, 3.4 times more Vitamin B5, 2.5 times more Vitamin B6, 1.3 times more Vitamin B9 and 9.6 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 per 1 lb.
• Both Canned Red Kidney Beans Solids and Liquids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Canned Red Kidney Beans with Liquids vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Red Kidney Beans Solids and Liquids have 2.2 times more Calcium, 1.9 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Selenium and 1.8 times more Zinc than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.5 times more Potassium and 1.4 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Red Kidney Beans Solids and Liquids have 3.2 times more Omega 3, 8.8 times more Sugars, 2.2 times more Fiber and 2.2 times more Protein than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Energy, 13.9 times more Fat, 10 times more Saturated Fat, 3.1 times more Omega 6 and 1.6 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.