Comparing Nutrients in 500 calories Oven-heated Frozen Cottage-cut French Fried Potatoes VS Boiled Kidney Beans

Weight per 500 calories

• Oven-heated Frozen Cottage-cut French Fried Potatoes: 229g
• Boiled Kidney Beans: 394g

Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.7 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 Cottage-cut French Fried Potatoes or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Oven-heated Frozen Cottage-cut 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	19.4% 19g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	28% 8.93g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	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	60% 78g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	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	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	19.3% 7.34g	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 Cottage-cut French Fried Potatoes	Boiled 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	22.7% 0.27mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.47% 0.071mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	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	9.75% 39μg	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	24.2% 21.8mg	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	NA	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.3% 23mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	94% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	1.47% 58.7μg	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	42.7% 3.4mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	12% 50.5mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	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	21.3% 149mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	32.4% 1101mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	1.67% 0.92μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	3.28% 121g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes vs Boiled Kidney Beans:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 2.4 times more Vitamin B3, 1.8 times more Vitamin B5 and 4.6 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B1, 3.2 times more Vitamin B2 and 13.1 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Boiled All Types Kidney Beans have similar amounts of Vitamin B6 per 500 kcal.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oven-heated Frozen Cottage-cut French Fried Potatoes vs Boiled Kidney Beans:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 26.2 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 6 times more Calcium, 1.9 times more Copper, 2.6 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 3.6 times more Phosphorus, 1.4 times more Potassium, 4.7 times more Selenium, 4.2 times more Zinc and 2.2 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.

Comparison of macro-nutrients per 500 calories:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 9.6 times more Fat, 31.1 times more Saturated Fat and 3.3 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.4 times more Fiber and 4.3 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.