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

Weight per 300 calories

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

Raw Red Kidney Beans have 1.5 times more energy per unit of mass than Oven-heated Frozen Cottage-cut French Fried Potatoes, which is high in comparison 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 - Oven-heated Frozen Cottage-cut French Fried Potatoes or Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Red 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	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	16.7% 5.36g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.98% 0.85g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36% 47g	42% 54.6g	130g per day for Men 19-50 years
Sugars	NA	2.58% 1.87g	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	11.6% 4.4g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	8.45% 4.73g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	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	13.6% 0.16mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.8% 3.32mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.7% 0.33mg	27% 0.35mg	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	87.7% 351μg	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	4.45% 4mg	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	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.38% 13.8mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.88% 35.2μg	0.049% 1.96μg	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	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	7.2% 30.3mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	43% 0.99mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	19.4% 661mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	1% 0.55μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	4.13% 62mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	5.13% 0.56mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	1.97% 72.8g	0.28% 10.5g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.3 times more Vitamin C than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 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.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Red Kidney Beans provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Raw Red Kidney Beans contain 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 Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride and Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

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