Comparing Nutrients in 300 calories California Red Kidney Beans VS Oven-heated Frozen Shoestring French Fried Potatoes with Salt

Weight per 300 calories

• California Red Kidney Beans: 91g
• Oven-heated Frozen Shoestring French Fried Potatoes with Salt: 155g

California Red Kidney Beans have 1.7 times more energy per 100g than Oven-heated Frozen Shoestring French Fried Potatoes with Salt. It has high energy density when compared to other foods. Oven-heated Frozen Shoestring French Fried Potatoes with Salt having above average energy density.

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Oven-heated Frozen Shoestring French Fried Potatoes with Salt?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%

Macro Nutrients

	California Red Kidney Beans	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	10.8% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	6.12% 1.96g	32g per day for Men 19-50 years
Omega 3	4.77% 0.076g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	2.93% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.4g	37.7% 49g	130g per day for Men 19-50 years
Sugars	NA	0.66% 0.48g	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	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	59.6% 22.6g	11.4% 4.33g	38g per day for Men 19-50 years
Protein	39.6% 22g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	16.6% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	4.04% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	23% 0.3mg	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	89.5% 358μg	12.8% 51μg	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	4.55% 4.1mg	24.4% 22mg	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	1.65% 0.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.48% 4.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	17.7% 177mg	1.86% 18.6mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	19.6% 0.18mg	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	106% 8.5mg	15.5% 1.24mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	9.2% 38.7mg	420mg per day for Men 19-50 years
Manganese	39.5% 0.91mg	12.6% 0.29mg	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	52.6% 368mg	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	40% 1355mg	23% 781mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	1.7% 0.93μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	41.2% 619mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	6.04% 0.66mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	2.37% 87.6g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Oven-heated Frozen Shoestring French Fried Potatoes With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - California Red Kidney Beans or Oven-heated Frozen Shoestring French Fried Potatoes with Salt?

Lets compare vitamin content per 300 calories of California Red Kidney Beans vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• 300 calories of California Red Kidney Beans have 2.4 times more Vitamin B1, 3.8 times more Vitamin B2, 1.2 times more Vitamin B6 and 7 times more Vitamin B9 than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 1.9 times more Vitamin B3 and 5.4 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• 300 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• Both Raw California Red Kidney Beans as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for California Red Kidney Beans vs Oven-heated Frozen Shoestring French Fried Potatoes with Salt:

• 300 calories of California Red Kidney Beans have 9.6 times more Calcium, 5.7 times more Copper, 6.9 times more Iron, 3.8 times more Magnesium, 3.1 times more Manganese, 2.1 times more Phosphorus, 1.7 times more Potassium and 3.5 times more Zinc than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 61.9 times more Sodium than Raw California Red Kidney Beans.
• 300 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Raw California Red Kidney Beans as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of California Red Kidney Beans have 5.2 times more Fiber and 4.9 times more Protein than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• While 300 kcal of Oven-heated Frozen Shoestring French Fried Potatoes with Salt contain 46 times more Fat and 59.9 times more Saturated Fat than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oven-heated Frozen Shoestring French Fried Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw California Red Kidney Beans as well as Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.