Comparing Nutrients in 300 calories Oven-heated Frozen Shoestring French Fried Potatoes with Salt VS Red Kidney Beans

Weight per 300 calories

• Oven-heated Frozen Shoestring French Fried Potatoes with Salt: 155g
• Red Kidney Beans: 89g

Raw Red Kidney Beans have 1.7 times more energy per unit of mass than Oven-heated Frozen Shoestring French Fried Potatoes with Salt, which is high in comparison to other foods. Oven-heated Frozen Shoestring French Fried Potatoes with Salt having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Shoestring French Fried Potatoes with Salt	6%	31%	63%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	10.8% 10.5g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	6.12% 1.96g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2.3% 0.037g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	2.93% 0.5g	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	37.7% 49g	42% 54.6g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	11.4% 4.33g	35.6% 13.5g	38g per day for Men 19-50 years
Protein	8% 4.5g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	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	16.6% 0.2mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.04% 0.053mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.53mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	12.8% 51μg	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	24.4% 22mg	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	1.65% 0.25mg	1.25% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.48% 4.18μg	4.15% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Shoestring French Fried Potatoes with Salt	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.86% 18.6mg	7.4% 74mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	15.5% 1.24mg	74.4% 5.96mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	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	24.7% 173mg	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	23% 781mg	35.6% 1210mg	3400mg per day for Men 19-50 years
Selenium	1.7% 0.93μg	5.18% 2.85μg	55μg per day for Men 19-50 years
Sodium	41.2% 619mg	0.71% 10.7mg	1500mg per day for Men 19-50 years
Zinc	6.04% 0.66mg	22.6% 2.5mg	11mg per day for Men 19-50 years
Water	2.37% 87.6g	0.28% 10.5g	3700g per day for Men 19-50 years

Oven-heated Frozen Shoestring French Fried Potatoes With Salt VS Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 1.9 times more Vitamin B3, 1.2 times more Vitamin B5 and 5.5 times more Vitamin C than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 2.7 times more Vitamin B1, 3.6 times more Vitamin B2 and 6.9 times more Vitamin B9 than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Red Kidney Beans provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have insufficient amounts of Vitamin B2
• 300 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Oven-heated Frozen Shoestring French Fried Potatoes with Salt vs Red Kidney Beans:

• 300 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 57.9 times more Sodium than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 4 times more Calcium, 3.5 times more Copper, 4.8 times more Iron, 3.2 times more Magnesium, 3.4 times more Manganese, 2.1 times more Phosphorus, 1.5 times more Potassium and 3.7 times more Zinc than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• 300 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Raw Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt have 11.1 times more Fat and 14.3 times more Saturated Fat than Red Kidney Beans.
• While 300 kcal of Raw Red Kidney Beans contain 8.6 times more Omega 3, 3.1 times more Fiber and 4.5 times more Protein than Oven-heated Frozen Shoestring French Fried Potatoes with Salt.
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Oven-heated Frozen Shoestring French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Oven-heated Frozen Shoestring French Fried Potatoes with Salt as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.