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

Weight per 500 calories

• Oven-heated Frozen Cottage-cut French Fried Potatoes: 229g
• Red Kidney Beans: 148g

Raw Red Kidney Beans have 1.5 times more energy per unit of mass than Oven-heated Frozen Cottage-cut French Fried Potatoes, which is high in comparison to other foods. Oven-heated Frozen Cottage-cut French Fried Potatoes having above average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	19.4% 19g	1.62% 1.57g	97g per day for Men 19-50 years
Saturated Fat	28% 8.93g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	NA	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	59.3% 22.6g	38g per day for Men 19-50 years
Protein	14% 7.9g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	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	22.7% 0.27mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.47% 0.071mg	24.5% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	19.6% 3.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	23% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	45.3% 0.59mg	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	146% 585μg	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	7.4% 6.68mg	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	2.08% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.92% 8.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.3% 23mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	115% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	1.47% 58.7μg	0.082% 3.26μg	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	124% 9.93mg	8mg per day for Men 19-50 years
Magnesium	12% 50.5mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	71.7% 1.65mg	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	86% 602mg	700mg per day for Men 19-50 years
Potassium	32.4% 1101mg	59.3% 2016mg	3400mg per day for Men 19-50 years
Selenium	1.67% 0.92μg	8.63% 4.75μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	3.28% 121g	0.47% 17.4g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.3 times more Vitamin C than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 3.3 times more Vitamin B1, 4.5 times more Vitamin B2 and 15 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Red Kidney Beans provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• 500 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Red Kidney Beans contain 5.4 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 4.1 times more Magnesium, 2.4 times more Manganese, 4 times more Phosphorus, 1.8 times more Potassium and 4.4 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Zinc
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride and Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have 12 times more Fat and 39.1 times more Saturated Fat than Red Kidney Beans.
• While 500 kcal of Raw Red Kidney Beans contain 3.1 times more Fiber and 4.2 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.