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

Weight per 300 calories

• Red Kidney Beans: 89g
• Oven-heated Frozen Cottage-cut French Fried Potatoes: 138g

Red Kidney Beans have 1.5 times more energy per 100g than Oven-heated Frozen Cottage-cut French Fried Potatoes. It has high energy density when compared to other foods. Oven-heated Frozen Cottage-cut French Fried Potatoes having above average energy density.

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

Macros Ratio

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

Macro Nutrients

	Red Kidney Beans	Oven-heated 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	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	16.7% 5.36g	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	4.98% 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	11.6% 4.4g	38g per day for Men 19-50 years
Protein	36% 20g	8.45% 4.73g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Oven-heated 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	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	20.8% 3.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	25.7% 0.33mg	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	5.85% 23.4μg	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	14.5% 13mg	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	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	7.4% 74mg	1.38% 13.8mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	30.6% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.049% 1.96μg	0.88% 35.2μg	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	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	7.2% 30.3mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	18% 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	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	35.6% 1210mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	5.18% 2.85μg	1% 0.55μg	55μg per day for Men 19-50 years
Sodium	0.71% 10.7mg	4.13% 62mg	1500mg per day for Men 19-50 years
Zinc	22.6% 2.5mg	5.13% 0.56mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	1.97% 72.8g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Red Kidney Beans have 3.3 times more Vitamin B1, 4.5 times more Vitamin B2 and 15 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 300 kcal of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.3 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oven-heated 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 Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Red Kidney Beans as well as Oven-heated 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 Oven-heated 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, 4.1 times more Magnesium, 2.4 times more Manganese, 4 times more Phosphorus, 1.8 times more Potassium and 4.4 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• 300 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Zinc
• Both Raw Red Kidney Beans as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Fluoride and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Kidney Beans have 3.1 times more Fiber and 4.2 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 300 kcal of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 12 times more Fat and 39.1 times more Saturated Fat than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oven-heated Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Red Kidney Beans as well as Oven-heated Frozen Cottage-cut French Fried Potatoes provide inadequate amounts of Omega 6 in 300 calories.