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

Weight per 300 calories

• Frozen Cottage-cut French Fried Potatoes: 196g
• Royal Red Kidney Beans: 91g

Raw Royal Red Kidney Beans have 2.2 times more energy per unit of mass than Frozen Cottage-cut French Fried Potatoes, which is high in comparison to other foods. Frozen Cottage-cut French Fried Potatoes having above average energy density.

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

Macros Ratio

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

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.7% 11.3g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	17% 5.38g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	NA	8.66% 0.14g	1.6g per day for Men 19-50 years
Omega 6	5% 0.85g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	41% 53g	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	15.5% 5.9g	59.8% 22.7g	38g per day for Men 19-50 years
Protein	8.47% 4.75g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Royal Red 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	16% 0.19mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.47% 0.045mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	27.8% 0.36mg	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	7.35% 29.4μg	89.6% 358μg	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	18.3% 16.5mg	4.56% 4.1mg	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

	Frozen Cottage-cut French Fried Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.37% 13.7mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	101% 0.91mg	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	25.7% 2.06mg	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	7.47% 31.4mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	18.2% 0.42mg	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	13% 90mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	19.5% 663mg	36% 1227mg	3400mg per day for Men 19-50 years
Selenium	1.07% 0.59μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	4.2% 62.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.17% 0.57mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	3.54% 131g	0.29% 11g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen Cottage-cut French Fried Potatoes have 1.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 4 times more Vitamin C than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 1.8 times more Vitamin B1, 4.9 times more Vitamin B2 and 12.2 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Royal Red Kidney Beans provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• 300 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Raw Royal Red Kidney Beans contain 8.7 times more Calcium, 3.3 times more Copper, 3.9 times more Iron, 4 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 Frozen Cottage-cut French Fried Potatoes.
• 300 calories of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Zinc
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Royal Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Cottage-cut French Fried Potatoes have 27.6 times more Fat and 90.7 times more Saturated Fat than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 3.9 times more Fiber and 4.9 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.