Comparing Nutrients in 500 calories California Red Kidney Beans VS Oven-heated Frozen Potato Puffs

Weight per 500 calories

• California Red Kidney Beans: 152g
• Oven-heated Frozen Potato Puffs: 260g

California Red Kidney Beans have 1.7 times more energy per 100g than Oven-heated Frozen Potato Puffs. It has high energy density when compared to other foods. Oven-heated Frozen Potato Puffs having above average energy density.

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Oven-heated Frozen Potato Puffs?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Oven-heated Frozen Potato Puffs	4%	41%	55%

Macro Nutrients

	California Red Kidney Beans	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	13.5% 4.3g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	33.5% 0.54g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	33% 5.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	54.7% 71g	130g per day for Men 19-50 years
Sugars	NA	0.97% 0.7g	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	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	NA	% 0.49g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	99% 37.7g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	66% 37g	9.9% 5.55g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	23.6% 3.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	24.2% 0.32mg	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	149% 597μg	15% 60μg	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	7.58% 6.8mg	11.6% 10.4mg	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	4.5% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.03% 9.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Oven-heated Frozen Potato Puffs	Recommended Dietary Allowance
Calcium	29.5% 295mg	3.65% 36.5mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.41% 16.4μg	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	177% 14mg	19% 1.5mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	10.5% 44.3mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	14.4% 0.33mg	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	87.7% 614mg	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	22% 747mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	1.9% 1.04μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	80.4% 1206mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	7.1% 0.78mg	11mg per day for Men 19-50 years
Water	0.48% 18g	4.2% 155g	3700g per day for Men 19-50 years

California Red Kidney Beans VS Oven-heated Frozen Potato Puffs Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - California Red Kidney Beans or Oven-heated Frozen Potato Puffs?

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Oven-heated Frozen Potato Puffs:

• 500 calories of California Red Kidney Beans have 4.5 times more Vitamin B1, 3.4 times more Vitamin B2, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 10 times more Vitamin B9 than Oven-heated Frozen Potato Puffs.
• While 500 kcal of Oven-heated Frozen Potato Puffs contain 1.5 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oven-heated Frozen Potato Puffs provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of California Red Kidney Beans have insufficient amounts of Vitamin C
• 500 calories of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B2
• Both Raw California Red Kidney Beans as well as Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for California Red Kidney Beans vs Oven-heated Frozen Potato Puffs:

• 500 calories of California Red Kidney Beans have 8.1 times more Calcium, 8.1 times more Copper, 9.4 times more Iron, 5.5 times more Magnesium, 4.6 times more Manganese, 2.8 times more Phosphorus, 3 times more Potassium and 4.9 times more Zinc than Oven-heated Frozen Potato Puffs.
• While 500 kcal of Oven-heated Frozen Potato Puffs contain 72.3 times more Sodium than Raw California Red Kidney Beans.
• 500 calories of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium and Zinc
• Both Raw California Red Kidney Beans as well as Oven-heated Frozen Potato Puffs lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of California Red Kidney Beans have 1.3 times more Carbohydrate, 7.2 times more Fiber and 6.7 times more Protein than Oven-heated Frozen Potato Puffs.
• While 500 kcal of Oven-heated Frozen Potato Puffs contain 62.2 times more Fat, 79.1 times more Saturated Fat, 4.2 times more Omega 3 and 68.2 times more Omega 6 than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Oven-heated Frozen Potato Puffs offer comparable quantities of Energy per 500 calories.
• 500 calories of California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Oven-heated Frozen Potato Puffs provide inadequate amounts of Protein