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

Macros Ratio

	Protein	Fat	Carbs
Frozen O'brien Potatoes	9%	2%	89%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Frozen O'brien Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	12% 345kcal	51.5% 1492kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.15g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.2g	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	22.7% 8.6g	297% 113g	38g per day for Men 19-50 years
Protein	15% 8.3g	205% 115g	56g per day for Men 19-50 years

Vitamins

	Frozen O'brien Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.4% 0.24mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.7% 0.2mg	83.7% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.12mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.94mg	70.7% 3.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	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	9.07% 36.3μg	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	57% 51.3mg	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 O'brien Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.9% 59mg	59.4% 594mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	58.4% 4.67mg	493% 39.5mg	8mg per day for Men 19-50 years
Magnesium	19.4% 81.6mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	23.5% 0.54mg	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	31.8% 222mg	263% 1842mg	700mg per day for Men 19-50 years
Potassium	33.2% 1129mg	180% 6105mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	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	9.8% 363g	1.46% 54g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Frozen O'brien 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 O'brien Potatoes vs Royal Red Kidney Beans:

• 1 pound of Frozen O'brien Potatoes has 2.5 times more Vitamin C than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 7.2 times more Vitamin B1, 5.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 49.1 times more Vitamin B9 than Unprepared Frozen O'brien Potatoes.
• Both Unprepared Frozen O'brien 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 O'brien Potatoes vs Royal Red Kidney Beans:

• 1 pound of Frozen O'brien Potatoes has 2.5 times more Sodium and 6.7 times more Water than Royal Red Kidney Beans.
• While 1 lb of Raw Royal Red Kidney Beans contains 10.1 times more Calcium, 7.9 times more Copper, 8.4 times more Iron, 7.7 times more Magnesium, 9.3 times more Manganese, 8.3 times more Phosphorus, 5.4 times more Potassium, 2.7 times more Selenium and 9.2 times more Zinc than Unprepared Frozen O'brien Potatoes.
• 1 pound of Frozen O'brien Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Royal Red Kidney Beans contains 4.3 times more Energy, 12.7 times more Omega 3, 3.3 times more Carbohydrate, 13.1 times more Fiber and 13.8 times more Protein than Unprepared Frozen O'brien Potatoes.
• 1 pound of Frozen O'brien Potatoes provide inadequate amounts of Omega 3
• Both Unprepared Frozen O'brien Potatoes as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.