Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Fried O'brien Potatoes

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Fried O'brien Potatoes	4%	55%	41%

Macro Nutrients

	Royal Red Kidney Beans	Fried O'brien Potatoes	Recommended Dietary Allowance
Energy	51.5% 1492kcal	32% 925kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	61.8% 60g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	47% 15g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	62.7% 1g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	86.8% 14.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	204% 265g	76.3% 99g	130g per day for Men 19-50 years
Sugars	NA	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	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	297% 113g	20.3% 7.7g	38g per day for Men 19-50 years
Protein	205% 115g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Fried O'brien Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	41% 6.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	66.4% 3.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	132% 1.7mg	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	446% 1783μg	13.6% 54.4μg	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	52.4% 47mg	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	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

	Royal Red Kidney Beans	Fried O'brien Potatoes	Recommended Dietary Allowance
Calcium	59.4% 594mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	121% 1.1mg	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	493% 39.5mg	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	44.6% 1.03mg	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	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	63% 2145mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	1.46% 54g	7.6% 281g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Fried O'brien Potatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Royal Red Kidney Beans versus 1 lb of Fried O'brien Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Royal Red Kidney Beans vs Fried O'brien Potatoes:

• 1 pound of Royal Red Kidney Beans has 7.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 32.8 times more Vitamin B9 than Fried O'brien Potatoes.
• While 1 lb of Prepared Frozen O'brien Potatoes contains 2.3 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Fried O'brien Potatoes provide similar amounts of Vitamin B5 and Vitamin B6 per one pound.
• Both Raw Royal Red Kidney Beans as well as Prepared Frozen O'brien Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Royal Red Kidney Beans vs Fried O'brien Potatoes:

• 1 pound of Royal Red Kidney Beans has 6.6 times more Calcium, 4.1 times more Copper, 9.1 times more Iron, 4.1 times more Magnesium, 4.9 times more Manganese, 4.4 times more Phosphorus, 2.8 times more Potassium, 2.7 times more Selenium and 4.8 times more Zinc than Fried O'brien Potatoes.
• While 1 lb of Prepared Frozen O'brien Potatoes contains 3.3 times more Sodium than Raw Royal Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 1.6 times more Energy, 2.7 times more Carbohydrate, 14.6 times more Fiber and 11.4 times more Protein than Fried O'brien Potatoes.
• While 1 lb of Prepared Frozen O'brien Potatoes contains 29.4 times more Fat, 51 times more Saturated Fat, 1.5 times more Omega 3 and 33.5 times more Omega 6 than Raw Royal Red Kidney Beans.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6