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

Weight per 300 calories

• Royal Red Kidney Beans: 91g
• Oven-heated Frozen Cottage-cut French Fried Potatoes: 138g

Royal 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 - Royal Red Kidney Beans or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Royal 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	0.42% 0.41g	11.6% 11.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	16.7% 5.36g	32g per day for Men 19-50 years
Omega 3	8.66% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	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	41% 53g	36% 47g	130g per day for Men 19-50 years
Sugars	NA	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	59.8% 22.7g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	41.2% 23g	8.45% 4.73g	56g per day for Men 19-50 years

Vitamins

	Royal 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	29.6% 0.36mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	20.8% 3.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.6% 358μg	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	4.56% 4.1mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	12% 119mg	1.38% 13.8mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	30.6% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	99% 7.93mg	25.6% 2.05mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	7.2% 30.3mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	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	53% 370mg	12.8% 89.4mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	19.4% 661mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	1% 0.55μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	4.13% 62mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	5.13% 0.56mg	11mg per day for Men 19-50 years
Water	0.29% 11g	1.97% 72.8g	3700g per day for Men 19-50 years

Royal 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 - Royal Red Kidney Beans or Oven-heated Frozen Cottage-cut French Fried Potatoes?

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

• 300 calories of Royal Red Kidney Beans have 2.2 times more Vitamin B1, 5.1 times more Vitamin B2 and 15.3 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 1.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.2 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Oven-heated Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Royal 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 Royal 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 Royal Red Kidney Beans vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 300 calories of Royal Red Kidney Beans have 8.7 times more Calcium, 3.3 times more Copper, 3.9 times more Iron, 4.2 times more Magnesium, 2.4 times more Manganese, 4.1 times more Phosphorus, 1.9 times more Potassium and 4.3 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 Royal Red Kidney Beans as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Royal Red Kidney Beans have 5.2 times more Fiber and 4.9 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 27.5 times more Fat and 90.4 times more Saturated Fat than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Oven-heated Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Raw Royal Red Kidney Beans as well as Oven-heated Frozen Cottage-cut French Fried Potatoes provide inadequate amounts of Omega 6 in 300 calories.