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

Weight per 500 calories

• Frozen Cottage-cut French Fried Potatoes: 327g
• Royal Red Kidney Beans: 152g

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

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

Macros Ratio

	Protein	Fat	Carbs
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	28% 8.96g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	NA	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	8.32% 1.4g	0.87% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.3% 78.4g	68% 88.6g	130g per day for Men 19-50 years
Sugars	NA	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	25.8% 9.8g	100% 38g	38g per day for Men 19-50 years
Protein	14% 7.9g	68.7% 38.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Royal 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	27% 0.32mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.5% 5.85mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.76mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.2% 0.59mg	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	12.3% 49μg	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	30.5% 27.5mg	7.6% 6.84mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cottage-cut French Fried Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.3% 23mg	20% 199mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	169% 1.5mg	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	43% 3.43mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	12.4% 52.3mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	73.3% 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	21.5% 150mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	32.5% 1105mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.98μg	8.84% 4.86μg	55μg per day for Men 19-50 years
Sodium	6.97% 105mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.95mg	36.8% 4.04mg	11mg per day for Men 19-50 years
Water	5.9% 218g	0.49% 18g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Frozen Cottage-cut French Fried Potatoes have 1.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 4 times more Vitamin C than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 1.8 times more Vitamin B1, 4.9 times more Vitamin B2 and 12.2 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Royal Red Kidney Beans provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Royal Red Kidney Beans contain 8.7 times more Calcium, 3.3 times more Copper, 3.9 times more Iron, 4 times more Magnesium, 2.4 times more Manganese, 4.1 times more Phosphorus, 1.9 times more Potassium and 4.3 times more Zinc than Frozen Cottage-cut French Fried Potatoes.
• 500 calories of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Zinc
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Royal Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Cottage-cut French Fried Potatoes have 27.6 times more Fat and 90.7 times more Saturated Fat than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 3.9 times more Fiber and 4.9 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.