Comparing Nutrients in 500 calories Frozen French Fried Potatoes VS Boiled Kidney Beans

Weight per 500 calories

• Frozen French Fried Potatoes: 340g
• Boiled Kidney Beans: 394g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Frozen French Fried Potatoes or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen French Fried Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	3.83% 0.061g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.4g	69% 89.8g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	1.74% 1.26g	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	% 0.34g	NA	g per day for Men 19-50 years
Sucrose	% 0.34g	NA	g per day for Men 19-50 years
Fiber	17% 6.46g	66.3% 25g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.8% 0.33mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.6% 0.61mg	36.3% 0.47mg	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	29.8% 119μg	128% 512μg	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	65.4% 59mg	5.25% 4.72mg	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	2.27% 0.34mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.24% 7.5μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.06% 30.6mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	94% 0.85mg	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	26.4% 2.1mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	73.6% 1.7mg	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	40.3% 282mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	41% 1388mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	NA	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	5.2% 78.2mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	6.12% 227g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen French Fried Potatoes vs Boiled Kidney Beans:

• Unprepared Frozen French Fried Potatoes have 3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 12.5 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 4.3 times more Vitamin B9 and 4.4 times more Vitamin K than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Frozen French Fried Potatoes vs Boiled Kidney Beans:

• Unprepared Frozen French Fried Potatoes have 19.9 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4.5 times more Calcium, 2.7 times more Copper, 4.1 times more Iron, 2.3 times more Magnesium, 3.2 times more Manganese, 1.9 times more Phosphorus and 3.3 times more Zinc than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Boiled All Types Kidney Beans have similar amounts of Potassium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unprepared Frozen French Fried Potatoes have 8.1 times more Fat and 11.1 times more Saturated Fat than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.9 times more Omega 3, 3.9 times more Fiber and 4.5 times more Protein than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Unprepared Frozen French Fried Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.