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

Weight per 300 calories

• Oven-heated Frozen Cottage-cut French Fried Potatoes: 138g
• Canned Kidney Beans: 357g

Oven-heated Frozen Cottage-cut French Fried Potatoes have 2.6 times more energy per 100g than Canned Kidney Beans. It has above average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	11.6% 11.3g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.36g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	4.98% 0.85g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	40% 51.8g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 6.6g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 0.33mg	20.3% 0.26mg	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	5.85% 23.4μg	32% 129μg	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	14.5% 13mg	4.76% 4.3mg	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	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1.38% 13.8mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	53.6% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.88% 35.2μg	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	25.6% 2.05mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.3mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	26% 0.6mg	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	12.8% 89.4mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	4.13% 62mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	5.13% 0.56mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	1.97% 72.8g	7.53% 279g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 2.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.1 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.5 times more Vitamin B1, 4.3 times more Vitamin B2 and 5.5 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Canned All Types Kidney Beans contain 8.8 times more Calcium, 1.8 times more Copper, 2 times more Iron, 3.2 times more Magnesium, 1.4 times more Manganese, 3.6 times more Phosphorus, 1.3 times more Potassium, 5.8 times more Selenium, 17.1 times more Sodium, 2.9 times more Zinc and 3.8 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.

Comparison of macro-nutrients per 300 calories:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 5.3 times more Fat, 10.6 times more Saturated Fat and 2.2 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.5 times more Fiber and 3.9 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.