Comparing Nutrients in 1 pound Frozen Cottage-cut French Fried Potatoes VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	24% 694kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.2g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	39% 12.4g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.96g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	204% 265g	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	36% 13.6g	297% 113g	38g per day for Men 19-50 years
Protein	19.6% 11g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.4% 0.45mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50.7% 8.1mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	138% 1.8mg	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	17% 68μg	446% 1783μg	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	42.3% 38mg	22.7% 20.4mg	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

	Frozen Cottage-cut French Fried Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	71% 0.64mg	504% 4.54mg	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	59.5% 4.76mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	42.2% 0.97mg	219% 5.03mg	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	30% 209mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	45% 1533mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	9.68% 145mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	110% 12mg	11mg per day for Men 19-50 years
Water	8.2% 303g	1.46% 54g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cottage-cut French Fried Potatoes VS Royal Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Frozen Cottage-cut French Fried Potatoes versus 1 lb of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Frozen Cottage-cut French Fried Potatoes vs Royal Red Kidney Beans:

• 1 pound of Frozen Cottage-cut French Fried Potatoes has 1.9 times more Vitamin C than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 3.9 times more Vitamin B1, 10.4 times more Vitamin B2, 1.4 times more Vitamin B5, 2.2 times more Vitamin B6 and 26.2 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Royal Red Kidney Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Frozen Cottage-cut French Fried Potatoes vs Royal Red Kidney Beans:

• 1 pound of Frozen Cottage-cut French Fried Potatoes has 2.5 times more Sodium than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 18.7 times more Calcium, 7.1 times more Copper, 8.3 times more Iron, 8.6 times more Magnesium, 5.2 times more Manganese, 8.8 times more Phosphorus, 4 times more Potassium, 10.7 times more Selenium and 9.2 times more Zinc than Frozen Cottage-cut French Fried Potatoes.
• 1 pound of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen Cottage-cut French Fried Potatoes has 12.8 times more Fat, 42.2 times more Saturated Fat and 4.5 times more Omega 6 than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 2.2 times more Energy, 2.4 times more Carbohydrate, 8.3 times more Fiber and 10.5 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• 1 pound of Royal Red Kidney Beans provide inadequate amounts of Omega 6