Comparing Nutrients in 1 pound Frozen French Fried Sweet Potatoes with Salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	28.5% 826kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.25g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	11.6% 8.4g	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	3.57% 2.6g	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	% 3.67g	% 0g	g per day for Men 19-50 years
Sucrose	% 24.5g	% 8.4g	g per day for Men 19-50 years
Fiber	68% 26g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	219% 1969μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.5% 6.76μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.3% 145μg	41% 163μg	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	37.8% 34mg	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	45% 6.76mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	23.6% 236mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	68% 0.61mg	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	43.7% 3.5mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	33% 0.76mg	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	38.2% 268mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	54.6% 1855mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	44% 662mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	6.37% 236g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Frozen French Fried Sweet Potatoes with Salt vs Canned Kidney Beans:

• Frozen French Fried Sweet Potatoes with Salt have 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 3.3 times more Vitamin B5, 2.4 times more Vitamin B6, 6.3 times more Vitamin C and 74.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Vitamin B1 than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Canned All Types Kidney Beans have similar amounts of Vitamin B9 and Vitamin K per 1 lb.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Frozen French Fried Sweet Potatoes with Salt vs Canned Kidney Beans:

• Frozen French Fried Sweet Potatoes with Salt have 1.5 times more Calcium, 1.3 times more Copper, 2.9 times more Manganese and 1.7 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.5 times more Iron, 1.5 times more Phosphorus, 2.3 times more Selenium, 2 times more Sodium and 1.5 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Canned All Types Kidney Beans have similar amounts of Magnesium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen French Fried Sweet Potatoes with Salt have 2.2 times more Energy, 14.9 times more Fat, 8.2 times more Saturated Fat, 4 times more Omega 3, 23.8 times more Omega 6, 2.5 times more Carbohydrate, 7 times more Sugars and 1.3 times more Fiber than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.4 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.