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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	28.5% 826kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.25g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	79.6% 103g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	2% 1.45g	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	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	% 3.67g	NA	g per day for Men 19-50 years
Sucrose	% 24.5g	NA	g per day for Men 19-50 years
Fiber	68% 26g	76.4% 29g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	219% 1969μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	42% 0.54mg	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	147% 590μg	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	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	23.6% 236mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	109% 0.98mg	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	126% 10mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	85% 1.95mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	54.6% 1855mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	44% 662mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	6.37% 236g	8.2% 304g	3700g per day for Men 19-50 years

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

• Frozen French Fried Sweet Potatoes with Salt have more Vitamin A, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 6.3 times more Vitamin C and 49.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B1, 4.1 times more Vitamin B9 and 1.8 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Boiled 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 Boiled Kidney Beans:

• Frozen French Fried Sweet Potatoes with Salt have 1.5 times more Calcium and 146 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Iron, 1.6 times more Magnesium, 2.3 times more Phosphorus, 2.8 times more Selenium, 2.6 times more Zinc and 1.3 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Boiled All Types Kidney Beans have similar amounts of Copper, Manganese and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Frozen French Fried Sweet Potatoes with Salt have 1.4 times more Energy, 17.8 times more Fat, 15.8 times more Saturated Fat, 1.9 times more Omega 3, 23.4 times more Omega 6, 1.6 times more Carbohydrate and 40.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.