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

Weight per 500 calories

• Frozen French Fried Potatoes: 340g
• California Red Kidney Beans: 152g

Raw California Red Kidney Beans have 2.2 times more energy per unit of mass than Unprepared Frozen French Fried Potatoes, which is high in comparison to other foods. Frozen French Fried Potatoes having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Potatoes	6%	28%	66%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen French Fried Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.3% 16g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	10% 3.2g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	3.83% 0.061g	7.95% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.94% 0.84g	0.48% 0.082g	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	69.7% 91g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	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	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	99% 37.7g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Potatoes	California Red 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	66.8% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.6% 0.16mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.6% 0.61mg	46.3% 0.6mg	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	149% 597μg	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	7.58% 6.8mg	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	2.27% 0.34mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.24% 7.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.06% 30.6mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	185% 1.67mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	57.7% 242mg	420mg per day for Men 19-50 years
Manganese	23.4% 0.54mg	66% 1.5mg	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	87.7% 614mg	700mg per day for Men 19-50 years
Potassium	41% 1388mg	66.4% 2258mg	3400mg per day for Men 19-50 years
Selenium	NA	8.8% 4.85μg	55μg per day for Men 19-50 years
Sodium	5.2% 78.2mg	1.1% 16.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	6.12% 227g	0.48% 18g	3700g per day for Men 19-50 years

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

• Unprepared Frozen French Fried Potatoes have 2.2 times more Vitamin B3, 1.4 times more Vitamin B5 and 8.6 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.4 times more Vitamin B1, 2 times more Vitamin B2 and 5 times more Vitamin B9 than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
• Both Unprepared Frozen French Fried Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Unprepared Frozen French Fried Potatoes have 4.7 times more Sodium and 12.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 9.7 times more Calcium, 5.3 times more Copper, 6.7 times more Iron, 3.4 times more Magnesium, 2.8 times more Manganese, 2.2 times more Phosphorus, 1.6 times more Potassium and 3.2 times more Zinc than Unprepared Frozen French Fried Potatoes.

Comparison of macro-nutrients per 500 calories:

• Unprepared Frozen French Fried Potatoes have 41.8 times more Fat and 58.6 times more Saturated Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.1 times more Omega 3, 5.8 times more Fiber and 4.8 times more Protein than Unprepared Frozen French Fried Potatoes.
• Both Unprepared Frozen French Fried Potatoes and Raw California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Unprepared Frozen French Fried Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.