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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Red Kidney Beans	Recommended Dietary Allowance
Energy	28.5% 826kcal	52.7% 1529kcal	2900kcal per day for Men 19-50 years
Fat	41.7% 40.5g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.25g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	92% 1.47g	101% 1.62g	1.6g per day for Men 19-50 years
Omega 6	67.4% 11.5g	6.1% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 161g	214% 278g	130g per day for Men 19-50 years
Sugars	80.7% 58.5g	13% 9.53g	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	181% 69g	38g per day for Men 19-50 years
Protein	17.5% 9.8g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Red 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	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.7% 2.1mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.8% 0.8mg	139% 1.8mg	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	447% 1787μg	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	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	45% 6.76mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.4% 21μg	21% 25.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.6% 236mg	37.6% 376mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	352% 3.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	379% 30.3mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	149% 626mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	219% 5.04mg	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	263% 1842mg	700mg per day for Men 19-50 years
Potassium	54.6% 1855mg	181% 6164mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	44% 662mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	115% 12.7mg	11mg per day for Men 19-50 years
Water	6.37% 236g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS Red Kidney Beans per 1 lb

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

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

• 1 pound of Frozen French Fried Sweet Potatoes with Salt has more Vitamin A, 1.7 times more Vitamin C and 7.1 times more Vitamin E than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 6.6 times more Vitamin B1, 2.3 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 12.3 times more Vitamin B9 than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Red Kidney Beans provide similar amounts of Vitamin K per one pound.
• 1 pound of Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen French Fried Sweet Potatoes with Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Frozen French Fried Sweet Potatoes with Salt has 12.2 times more Sodium than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.6 times more Calcium, 3.9 times more Copper, 8.7 times more Iron, 5.3 times more Magnesium, 2.3 times more Manganese, 6.9 times more Phosphorus, 3.3 times more Potassium, 8 times more Selenium and 7.3 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• 1 pound of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Frozen French Fried Sweet Potatoes with Salt has 8.4 times more Fat, 7.5 times more Saturated Fat, 11.1 times more Omega 6 and 6.1 times more Sugars than Red Kidney Beans.
• While 1 lb of Raw Red Kidney Beans contains 1.9 times more Energy, 1.7 times more Carbohydrate, 2.7 times more Fiber and 10.4 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Red Kidney Beans offer comparable quantities of Omega 3 per one pound.
• 1 pound of Red Kidney Beans provide inadequate amounts of Omega 6