Comparing Nutrients in 300 calories Frozen Potato Puffs VS Boiled Kidney Beans

Weight per 300 calories

• Frozen Potato Puffs: 169g
• Boiled Kidney Beans: 236g

Frozen Potato Puffs have 1.4 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 300 calories - Frozen Potato Puffs or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Potato Puffs	4%	42%	54%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Potato Puffs	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	7.47% 2.4g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	28.8% 4.9g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.8g	41.4% 54g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	1.04% 0.76g	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	0% 0g	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	% 0.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	10.2% 3.88g	39.8% 15g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Potato Puffs	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.9% 0.1mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.06mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.98mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	22% 0.28mg	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	7.16% 28.7μg	76.8% 307μg	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	13% 11.6mg	3.15% 2.83mg	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	1.24% 0.19mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.5% 4.2μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potato Puffs	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	56.7% 0.51mg	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	9.9% 0.79mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	6.42% 27mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	8.13% 0.19mg	44% 1mg	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	15.4% 108mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	12.2% 416mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	0.92% 0.51μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	48% 721mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	4% 0.44mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	2.86% 106g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen Potato Puffs vs Boiled Kidney Beans:

• Frozen Potato Puffs, Unprepared have 2.2 times more Vitamin B3, 1.9 times more Vitamin B5 and 4.1 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Vitamin B2, 10.7 times more Vitamin B9 and 4.7 times more Vitamin K than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Frozen Potato Puffs, Unprepared as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Frozen Potato Puffs vs Boiled Kidney Beans:

• Frozen Potato Puffs, Unprepared have 305.4 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.8 times more Calcium, 4 times more Copper, 6.6 times more Iron, 3.7 times more Magnesium, 5.4 times more Manganese, 3 times more Phosphorus, 2.3 times more Potassium, 5.1 times more Selenium, 5.4 times more Zinc and 1.5 times more Water than Frozen Potato Puffs, Unprepared.

Comparison of macro-nutrients per 300 calories:

• Frozen Potato Puffs, Unprepared have 12.4 times more Fat, 13.9 times more Saturated Fat and 19.2 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Carbohydrate, 3.9 times more Fiber and 6.3 times more Protein than Frozen Potato Puffs, Unprepared.
• Both Frozen Potato Puffs, Unprepared and Boiled All Types Kidney Beans have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Frozen Potato Puffs, Unprepared as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.