Comparing Nutrients in 300 calories Frozen French Fried Sweet Potatoes with Salt VS Boiled Kidney Beans

Weight per 300 calories

• Frozen French Fried Sweet Potatoes with Salt: 165g
• Boiled Kidney Beans: 236g

Frozen French Fried Sweet Potatoes with Salt 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 French Fried Sweet Potatoes with Salt or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	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	5.96% 1.9g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	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	45% 58.6g	41.4% 54g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	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	1.3% 0.94g	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	% 1.34g	NA	g per day for Men 19-50 years
Sucrose	% 8.9g	NA	g per day for Men 19-50 years
Fiber	24.7% 9.4g	39.8% 15g	38g per day for Men 19-50 years
Protein	6.36% 3.56g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	79.5% 715μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.2% 2.46μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 52.7μg	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	13.7% 12.4mg	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	16.4% 2.46mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.6μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	16% 1.27mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	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	14% 97mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	20% 674mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.66μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	5.7% 0.63mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	2.3% 85.7g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frozen French Fried Sweet Potatoes with Salt vs Boiled Kidney Beans:

• Frozen French Fried Sweet Potatoes with Salt have more Vitamin A, 1.5 times more Vitamin B5, 4.4 times more Vitamin C and 34.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.5 times more Vitamin B1, 5.8 times more Vitamin B9 and 2.6 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Frozen French Fried Sweet Potatoes with Salt vs Boiled Kidney Beans:

• Frozen French Fried Sweet Potatoes with Salt have 101.9 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Copper, 4.1 times more Iron, 2.3 times more Magnesium, 1.3 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium, 3.9 times more Selenium, 3.8 times more Zinc and 1.8 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Boiled All Types Kidney Beans have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Frozen French Fried Sweet Potatoes with Salt have 12.4 times more Fat, 11.1 times more Saturated Fat, 1.3 times more Omega 3, 16.3 times more Omega 6 and 28.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Fiber and 5.8 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.