Comparing Nutrients in 300 calories Red Kidney Beans VS Frozen Cottage-cut French Fried Potatoes

Weight per 300 calories

• Red Kidney Beans: 89g
• Frozen Cottage-cut French Fried Potatoes: 196g

Red Kidney Beans have 2.2 times more energy per 100g than Frozen Cottage-cut French Fried Potatoes. It has high energy density when compared to other foods. Frozen Cottage-cut French Fried Potatoes having above average energy density.

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Red Kidney Beans	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	11.7% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	17% 5.38g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	5% 0.85g	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	36% 47g	130g per day for Men 19-50 years
Sugars	2.58% 1.87g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	35.6% 13.5g	15.5% 5.9g	38g per day for Men 19-50 years
Protein	36% 20g	8.47% 4.75g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Frozen Cottage-cut French Fried Potatoes	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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.47% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	22% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	27% 0.35mg	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	7.35% 29.4μg	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	18.3% 16.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.15% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	7.4% 74mg	1.37% 13.7mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	30.7% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	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	74.4% 5.96mg	25.7% 2.06mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	7.47% 31.4mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	18.2% 0.42mg	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	13% 90mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	19.5% 663mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	1.07% 0.59μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	4.2% 62.7mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	5.17% 0.57mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	3.54% 131g	3700g per day for Men 19-50 years

Red Kidney Beans VS Frozen Cottage-cut French Fried Potatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Kidney Beans or Frozen Cottage-cut French Fried Potatoes?

Lets compare vitamin content per 300 calories of Red Kidney Beans vs Frozen Cottage-cut French Fried Potatoes:

• 300 calories of Red Kidney Beans have 2.8 times more Vitamin B1, 4.2 times more Vitamin B2 and 11.9 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• While 300 kcal of Frozen Cottage-cut French Fried Potatoes contain 1.9 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.1 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• 300 calories of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• Both Raw Red Kidney Beans as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Red Kidney Beans vs Frozen Cottage-cut French Fried Potatoes:

• 300 calories of Red Kidney Beans have 5.4 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 3.9 times more Magnesium, 2.4 times more Manganese, 4 times more Phosphorus, 1.8 times more Potassium and 4.4 times more Zinc than Frozen Cottage-cut French Fried Potatoes.
• 300 calories of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Zinc
• Both Raw Red Kidney Beans as well as Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 2.3 times more Fiber and 4.2 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• While 300 kcal of Frozen Cottage-cut French Fried Potatoes contain 12 times more Fat and 39.2 times more Saturated Fat than Raw Red Kidney Beans.
• Both Red Kidney Beans and Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Red Kidney Beans as well as Frozen Cottage-cut French Fried Potatoes provide inadequate amounts of Omega 6 in 300 calories.