Comparing Nutrients in 300 calories Red Kidney Beans VS Oven-heated Frozen Potato Puffs

Weight per 300 calories

• Red Kidney Beans: 89g
• Oven-heated Frozen Potato Puffs: 156g

Red Kidney Beans have 1.8 times more energy per 100g than Oven-heated Frozen Potato Puffs. It has high energy density when compared to other foods. Oven-heated Frozen Potato Puffs having above average energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Oven-heated Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	Red Kidney Beans	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	19.7% 3.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.6g	33% 42.6g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	0.58% 0.42g	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	% 0.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	35.6% 13.5g	8.22% 3.13g	38g per day for Men 19-50 years
Protein	36% 20g	5.94% 3.33g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	9% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	4.45% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	14% 2.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	14.5% 0.19mg	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	87.7% 351μg	9% 36μg	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	4.45% 4mg	6.94% 6.25mg	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	1.25% 0.19mg	2.7% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	4.8% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	7.4% 74mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	13.7% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	0.25% 9.84μg	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	74.4% 5.96mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	6.32% 26.6mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	8.63% 0.2mg	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	51.6% 361mg	18.8% 131mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	1.14% 0.63μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	48.2% 723mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	4.26% 0.47mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	2.5% 93g	3700g per day for Men 19-50 years

Red Kidney Beans VS Oven-heated Frozen Potato Puffs Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Oven-heated Frozen Potato Puffs?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Oven-heated Frozen Potato Puffs:

• 300 calories of Red Kidney Beans have 5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 9.8 times more Vitamin B9 than Oven-heated Frozen Potato Puffs.
• While 300 kcal of Oven-heated Frozen Potato Puffs contain 1.6 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oven-heated Frozen Potato Puffs provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• 300 calories of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B2
• Both Raw Red Kidney Beans as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Oven-heated Frozen Potato Puffs:

• 300 calories of Red Kidney Beans have 3.4 times more Calcium, 5 times more Copper, 6.6 times more Iron, 4.6 times more Magnesium, 5 times more Manganese, 2.8 times more Phosphorus, 2.7 times more Potassium and 5.3 times more Zinc than Oven-heated Frozen Potato Puffs.
• While 300 kcal of Oven-heated Frozen Potato Puffs contain 67.7 times more Sodium than Raw Red Kidney Beans.
• 300 calories of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium and Zinc
• Both Raw Red Kidney Beans as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Fluoride and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 1.3 times more Carbohydrate, 4.3 times more Fiber and 6 times more Protein than Oven-heated Frozen Potato Puffs.
• While 300 kcal of Oven-heated Frozen Potato Puffs contain 15 times more Fat, 18.9 times more Saturated Fat and 16.5 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oven-heated Frozen Potato Puffs offer comparable quantities of Energy and Omega 3 per 300 calories.
• 300 calories of Red Kidney Beans provide inadequate amounts of Omega 6
• 300 calories of Oven-heated Frozen Potato Puffs provide inadequate amounts of Protein