Comparing Nutrients in 1 pound Red Kidney Beans VS Frozen Potato Wedges

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Frozen Potato Wedges	8%	15%	77%

Macro Nutrients

	Red Kidney Beans	Frozen Potato Wedges	Recommended Dietary Allowance
Energy	52.7% 1529kcal	20% 585kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	10.3% 9.98g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	7.8% 2.5g	32g per day for Men 19-50 years
Omega 3	101% 1.62g	NA	1.6g per day for Men 19-50 years
Omega 6	6.1% 1.03g	2.72% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	214% 278g	89% 115g	130g per day for Men 19-50 years
Sugars	13% 9.53g	1.88% 1.36g	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	181% 69g	24% 9.07g	38g per day for Men 19-50 years
Protein	182% 102g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Frozen Potato Wedges	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	230% 2.76mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.57mg	43.7% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	122% 1.6mg	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	447% 1787μg	NA	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	22.7% 20.4mg	56.4% 51mg	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	6.35% 0.95mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Frozen Potato Wedges	Recommended Dietary Allowance
Calcium	37.6% 376mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	352% 3.17mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.98μg	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	379% 30.3mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	219% 5.04mg	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	263% 1842mg	56.4% 395mg	700mg per day for Men 19-50 years
Potassium	181% 6164mg	52.6% 1787mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	NA	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	15% 222mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Frozen Potato Wedges per 1 lb

Compare the macro and micronutrient content in 1 lb of Red Kidney Beans versus 1 lb of Frozen Potato Wedges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Red Kidney Beans vs Frozen Potato Wedges:

• 1 pound of Red Kidney Beans has 6.1 times more Vitamin B1, 5.4 times more Vitamin B2 and 1.4 times more Vitamin B3 than Frozen Potato Wedges.
• While 1 lb of Frozen Potato Wedges contains 2.5 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Frozen Potato Wedges provide similar amounts of Vitamin B6 per one pound.
• Both Raw Red Kidney Beans as well as Frozen Potato Wedges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Red Kidney Beans vs Frozen Potato Wedges:

• 1 pound of Red Kidney Beans has 5.5 times more Calcium, 9.6 times more Iron, 7.3 times more Magnesium, 4.7 times more Phosphorus, 3.4 times more Potassium and 7.5 times more Zinc than Frozen Potato Wedges.
• While 1 lb of Frozen Potato Wedges contains 4.1 times more Sodium than Raw Red Kidney Beans.
• 1 pound of Frozen Potato Wedges lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Red Kidney Beans has 2.6 times more Energy, 2.4 times more Carbohydrate, 7 times more Sugars, 7.6 times more Fiber and 8.3 times more Protein than Frozen Potato Wedges.
• While 1 lb of Frozen Potato Wedges contains 2.1 times more Fat than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Frozen Potato Wedges provide inadequate amounts of Omega 6 in one pound.