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

Weight per 500 calories

• Oven-heated Frozen Potato Puffs: 260g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 1.8 times more energy per unit of mass than Oven-heated Frozen Potato Puffs, which is high in comparison to other foods. Oven-heated Frozen Potato Puffs having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.3% 23.6g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	13.5% 4.3g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	33.5% 0.54g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	33% 5.6g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	70% 91g	130g per day for Men 19-50 years
Sugars	0.97% 0.7g	4.3% 3.1g	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	0% 0g	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	% 0.49g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	13.7% 5.2g	59.3% 22.6g	38g per day for Men 19-50 years
Protein	9.9% 5.55g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.6% 3.77mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.2% 0.32mg	45.3% 0.59mg	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	15% 60μg	146% 585μg	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	11.6% 10.4mg	7.4% 6.68mg	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	4.5% 0.68mg	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.03% 9.64μg	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.65% 36.5mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.41% 16.4μg	0.082% 3.26μg	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	19% 1.5mg	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44.3mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	71.7% 1.65mg	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	31.3% 219mg	86% 602mg	700mg per day for Men 19-50 years
Potassium	22% 747mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.04μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	80.4% 1206mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7.1% 0.78mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	4.2% 155g	0.47% 17.4g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Oven-heated Frozen Potato Puffs have 1.2 times more Vitamin B3 and 1.6 times more Vitamin C than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 9.8 times more Vitamin B9 than Oven-heated Frozen Potato Puffs.
• 500 calories of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B2
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Potato Puffs as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Oven-heated Frozen Potato Puffs have 67.7 times more Sodium than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 3.4 times more Calcium, 5 times more Copper, 6.6 times more Iron, 4.6 times more Magnesium, 5 times more Manganese, 2.8 times more Phosphorus, 2.7 times more Potassium and 5.3 times more Zinc than Oven-heated Frozen Potato Puffs.
• 500 calories of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium and Zinc
• Both Oven-heated Frozen Potato Puffs as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oven-heated Frozen Potato Puffs have 15 times more Fat, 18.9 times more Saturated Fat and 16.5 times more Omega 6 than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 1.3 times more Carbohydrate, 4.3 times more Fiber and 6 times more Protein than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Red Kidney Beans offer comparable quantities of Energy and Omega 3 per 500 calories.
• 500 calories of Oven-heated Frozen Potato Puffs provide inadequate amounts of Protein
• 500 calories of Red Kidney Beans provide inadequate amounts of Omega 6