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

Weight per 300 calories

• Frozen French Fried Sweet Potatoes with Salt: 165g
• California Red Kidney Beans: 91g

Raw California Red Kidney Beans have 1.8 times more energy per unit of mass than Frozen French Fried Sweet Potatoes with Salt, which is high in comparison to other foods. Frozen French Fried Sweet Potatoes with Salt having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	4.77% 0.076g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	0.29% 0.049g	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	42% 54.4g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	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	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	59.6% 22.6g	38g per day for Men 19-50 years
Protein	6.36% 3.56g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	California Red 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	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	27.8% 0.36mg	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	89.5% 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	13.7% 12.4mg	4.55% 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	16.4% 2.46mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	17.7% 177mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	111% 1mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	39.5% 0.91mg	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	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	20% 674mg	40% 1355mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.66μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	5.7% 0.63mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	2.3% 85.7g	0.29% 10.7g	3700g per day for Men 19-50 years

Frozen French Fried Sweet Potatoes With Salt VS California Red Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Frozen French Fried Sweet Potatoes with Salt have more Vitamin A and 3 times more Vitamin C than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 3.2 times more Vitamin B1, 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 6.8 times more Vitamin B9 than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and California Red Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen French Fried Sweet Potatoes with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Frozen French Fried Sweet Potatoes with Salt have 24.1 times more Sodium than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 2.1 times more Calcium, 3.4 times more Copper, 6.7 times more Iron, 3.4 times more Magnesium, 3.8 times more Phosphorus, 2 times more Potassium and 3.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and California Red Kidney Beans contain similar levels of Manganese per 300 calories.
• 300 calories of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Zinc
• Both Frozen French Fried Sweet Potatoes with Salt as well as Raw California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen French Fried Sweet Potatoes with Salt have 64.7 times more Fat, 7 times more Omega 3 and 84.8 times more Omega 6 than California Red Kidney Beans.
• While 300 kcal of Raw California Red Kidney Beans contain 2.4 times more Fiber and 6.2 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6