Comparing Nutrients in 500 calories Red Kidney Beans VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Weight per 500 calories

• Red Kidney Beans: 148g
• Oven-heated Frozen Cottage-cut French Fried Potatoes: 229g

Red Kidney Beans have 1.5 times more energy per 100g than Oven-heated Frozen Cottage-cut French Fried Potatoes. It has high energy density when compared to other foods. Oven-heated Frozen Cottage-cut French Fried Potatoes having above average energy density.

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.62% 1.57g	19.4% 19g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	28% 8.93g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	NA	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	8.3% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	60% 78g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	59.3% 22.6g	19.3% 7.34g	38g per day for Men 19-50 years
Protein	59.7% 33.4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.5% 0.32mg	5.47% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.6% 3.13mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	31.7% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.3% 0.59mg	43% 0.56mg	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	146% 585μg	9.75% 39μg	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	7.4% 6.68mg	24.2% 21.8mg	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	2.08% 0.31mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.92% 8.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	12.3% 123mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	115% 1.04mg	51% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	1.47% 58.7μg	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	124% 9.93mg	42.7% 3.4mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	12% 50.5mg	420mg per day for Men 19-50 years
Manganese	71.7% 1.65mg	30.3% 0.7mg	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	86% 602mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	59.3% 2016mg	32.4% 1101mg	3400mg per day for Men 19-50 years
Selenium	8.63% 4.75μg	1.67% 0.92μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	8.55% 0.94mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	3.28% 121g	3700g per day for Men 19-50 years

Red Kidney Beans VS Oven-heated Frozen Cottage-cut French Fried Potatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Red Kidney Beans or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Lets compare vitamin content per 500 calories of Red Kidney Beans vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 500 calories of Red Kidney Beans have 3.3 times more Vitamin B1, 4.5 times more Vitamin B2 and 15 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 500 kcal of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.3 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oven-heated Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Red Kidney Beans as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Red Kidney Beans vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 500 calories of Red Kidney Beans have 5.4 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 4.1 times more Magnesium, 2.4 times more Manganese, 4 times more Phosphorus, 1.8 times more Potassium and 4.4 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Zinc
• Both Raw Red Kidney Beans as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Fluoride and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Red Kidney Beans have 3.1 times more Fiber and 4.2 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 500 kcal of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 12 times more Fat and 39.1 times more Saturated Fat than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oven-heated Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Raw Red Kidney Beans as well as Oven-heated Frozen Cottage-cut French Fried Potatoes provide inadequate amounts of Omega 6 in 500 calories.