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

Weight per 300 calories

• Frozen French Fried Sweet Potatoes with Salt: 165g
• Canned Red Kidney Beans with Liquids: 370g

Frozen French Fried Sweet Potatoes with Salt have 2.2 times more energy per 100g than Canned Red Kidney Beans with Liquids. It has above average energy density when compared to other foods. Canned Red Kidney Beans Solids and Liquids having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.7g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	5.96% 1.9g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	1.8% 0.31g	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	42.3% 55g	130g per day for Men 19-50 years
Sugars	29.3% 21.3g	9.45% 6.85g	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	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	% 1.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.9g	% 6.85g	g per day for Men 19-50 years
Fiber	24.7% 9.4g	42% 16g	38g per day for Men 19-50 years
Protein	6.36% 3.56g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Canned Red Kidney Beans with Liquids	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	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.4% 0.29mg	22.8% 0.3mg	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	21.3% 85μg	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	3.3% 2.96mg	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	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.6μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	8.57% 85.7mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	60.5% 0.54mg	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	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	10.2% 43mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	47% 1.08mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	20% 674mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	1.2% 0.66μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	63.2% 948mg	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	7.8% 289g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Frozen French Fried Sweet Potatoes with Salt have more Vitamin A, 1.6 times more Vitamin B5, 4.2 times more Vitamin C and 33.2 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 2.6 times more Vitamin B1, 1.6 times more Vitamin B2, 1.6 times more Vitamin B3, 1.6 times more Vitamin B9 and 2 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen French Fried Sweet Potatoes with Salt as well as Canned Red Kidney Beans Solids and Liquids 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 Canned Red Kidney Beans with Liquids:

• 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 2.6 times more Magnesium, 1.4 times more Manganese, 4 times more Phosphorus, 1.4 times more Potassium, 6.2 times more Selenium, 3.9 times more Sodium, 3.7 times more Zinc and 3.4 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• 300 calories of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen French Fried Sweet Potatoes with Salt have 11 times more Fat, 2.8 times more Omega 3, 13.5 times more Omega 6 and 3.1 times more Sugars than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.7 times more Fiber and 5.4 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6