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

Macros Ratio

	Protein	Fat	Carbs
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Royal Red Kidney Beans with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	19.2% 558kcal	23% 662kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	23.3% 22.6g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	76.2% 99g	83.6% 109g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0.64g	g per day for Men 19-50 years
Fiber	111% 42g	24% 9.07g	38g per day for Men 19-50 years
Protein	77% 43g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Royal Red Kidney Beans with Salt	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	36% 0.43mg	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	15.6% 2.5mg	60.7% 9.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	84% 336μg	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	6.05% 5.44mg	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	NA	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Royal Red Kidney Beans with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	20% 200mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	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	157% 12.6mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	50.3% 1.16mg	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	92% 644mg	52.5% 367mg	700mg per day for Men 19-50 years
Potassium	50.4% 1715mg	50.7% 1724mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	106% 1583mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.23% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Royal Red Kidney Beans with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Royal Red Kidney Beans with Salt versus 1 lb of Frozen Crinkle Cut 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 Royal Red Kidney Beans with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Boiled Royal Red Kidney Beans with Salt has 1.8 times more Vitamin B2 and 2.4 times more Vitamin B9 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.9 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6 and 6.4 times more Vitamin C than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Vitamin C
• Both Boiled Royal Red Kidney Beans with Salt as well as Frozen Crinkle or Regular Cut 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 Royal Red Kidney Beans with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 1 pound of Boiled Royal Red Kidney Beans with Salt has 3.4 times more Calcium, 3.4 times more Copper, 4.5 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 1.8 times more Phosphorus, 2.4 times more Selenium and 2.6 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.4 times more Sodium than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Potassium per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Royal Red Kidney Beans with Salt has 3.6 times more Omega 3, 4.7 times more Fiber and 4.1 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 lb of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 29.4 times more Fat and 52 times more Saturated Fat than Boiled Royal Red Kidney Beans with Salt.
• Both Boiled Royal Red Kidney Beans with Salt and Frozen Crinkle Cut French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Boiled Royal Red Kidney Beans with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in one pound.