Comparing Nutrients in 1 pound Frozen Extruded Par Fried Potatoes VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Extruded Par Fried Potatoes	4%	50%	46%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Extruded Par Fried Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	40.7% 1179kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	64.4% 20.6g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	28.6% 4.86g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	105% 137g	78% 102g	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	34.6% 13g	111% 42g	38g per day for Men 19-50 years
Protein	23% 13g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Extruded Par Fried Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.45mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	36.3% 0.47mg	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	25% 100μg	84% 336μg	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	31.8% 28.6mg	6.05% 5.44mg	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 Extruded Par Fried Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	16% 0.15mg	146% 1.3mg	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	75% 6mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	44.8% 1.03mg	62.7% 1.44mg	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	50% 349mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	57.4% 1950mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	148% 2223mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	6.12% 227g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen Extruded Par Fried Potatoes vs Boiled California Red Kidney Beans:

• Frozen Extruded Par Fried French Fried Potatoes have 4.2 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 5.3 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.7 times more Vitamin B1, 2 times more Vitamin B2 and 3.4 times more Vitamin B9 than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen Extruded Par Fried Potatoes vs Boiled California Red Kidney Beans:

• Frozen Extruded Par Fried French Fried Potatoes have 122.5 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 7.3 times more Calcium, 9 times more Copper, 2.3 times more Iron, 2.7 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 2.4 times more Selenium, 2.6 times more Zinc and 1.3 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried French Fried Potatoes and Boiled California Red Kidney Beans have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen Extruded Par Fried French Fried Potatoes have 2.1 times more Energy, 166.1 times more Fat, 324.6 times more Saturated Fat, 53.6 times more Omega 6 and 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.2 times more Fiber and 3.2 times more Protein than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.