Comparing Nutrients in 500 calories Oven-heated Frozen French Fries VS Boiled Kidney Beans

Weight per 500 calories

• Oven-heated Frozen French Fries: 298g
• Boiled Kidney Beans: 394g

Oven-heated Frozen French Fries have 1.3 times more energy per 100g than Boiled Kidney Beans. It has above average energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

Which food has more nutrients per 500 calories - Oven-heated Frozen French Fries or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Oven-heated Frozen French Fries	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.5g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	9.57% 3.06g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	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	65.7% 85.4g	69% 89.8g	130g per day for Men 19-50 years
Sugars	1.15% 0.83g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.54g	NA	g per day for Men 19-50 years
Fiber	20.4% 7.74g	66.3% 25g	38g per day for Men 19-50 years
Protein	14% 7.9g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	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	31.7% 0.38mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.3% 6.6mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	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	21% 83.3μg	128% 512μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	44% 39.6mg	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	2.2% 0.33mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.2% 7.44μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	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	27.5% 2.2mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	27% 0.63mg	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	41.2% 289mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	39.5% 1342mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	4.95% 183g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oven-heated Frozen French Fries vs Boiled Kidney Beans:

• Oven-heated Frozen French Fried Potatoes have 2.9 times more Vitamin B3, 1.8 times more Vitamin B5 and 8.4 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B1, 2.5 times more Vitamin B2, 6.1 times more Vitamin B9 and 4.4 times more Vitamin K than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin D and Vitamin E in 500 kcal.

Comparing minerals per 500 calories for Oven-heated Frozen French Fries vs Boiled Kidney Beans:

• Oven-heated Frozen French Fried Potatoes have 24.2 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.9 times more Calcium, 2.1 times more Copper, 4 times more Iron, 2.1 times more Magnesium, 2.7 times more Manganese, 1.9 times more Phosphorus, 7.3 times more Selenium, 3.5 times more Zinc and 1.4 times more Water than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Boiled All Types Kidney Beans have similar amounts of Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oven-heated Frozen French Fried Potatoes have 7.9 times more Fat and 10.7 times more Saturated Fat than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 10.7 times more Omega 3, 3.3 times more Fiber and 4.3 times more Protein than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fried Potatoes and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Oven-heated 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.