Comparing Nutrients in 300 calories Boiled Kidney Beans VS Frozen French Fried Sweet Potatoes with Salt

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Frozen French Fried Sweet Potatoes with Salt: 165g

Frozen French Fried Sweet Potatoes with Salt have 1.4 times more energy per unit of mass than Boiled All Types Kidney Beans, which is above average in comparison to other foods. Boiled Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Frozen French Fried Sweet Potatoes with Salt?

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	15% 14.7g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	5.96% 1.9g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	24.5% 4.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	45% 58.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	29.3% 21.3g	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	1.3% 0.94g	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	% 1.34g	g per day for Men 19-50 years
Sucrose	NA	% 8.9g	g per day for Men 19-50 years
Fiber	39.8% 15g	24.7% 9.4g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	6.36% 3.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	79.5% 715μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	22.4% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.2% 2.46μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	76.8% 307μg	13% 52.7μg	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	3.15% 2.83mg	13.7% 12.4mg	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	0.47% 0.071mg	16.4% 2.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	6.3% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	8.57% 85.7mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	32.4% 0.29mg	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	65.6% 5.24mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	10.2% 43mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	34.5% 0.79mg	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	46.6% 326mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	20% 674mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	1.2% 0.66μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	16% 241mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	5.7% 0.63mg	11mg per day for Men 19-50 years
Water	4.27% 158g	2.3% 85.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Frozen French Fried Sweet Potatoes with Salt:

• Boiled All Types Kidney Beans have 2.5 times more Vitamin B1, 5.8 times more Vitamin B9 and 2.6 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain more Vitamin A, 1.5 times more Vitamin B5, 4.4 times more Vitamin C and 34.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Frozen French Fried Sweet Potatoes with Salt:

• Boiled All Types Kidney Beans have 1.7 times more Copper, 4.1 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium, 3.9 times more Selenium, 3.8 times more Zinc and 1.8 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 101.9 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 1.6 times more Fiber and 5.8 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 12.4 times more Fat, 11.1 times more Saturated Fat, 1.3 times more Omega 3, 16.3 times more Omega 6 and 28.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.