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

Weight per 500 calories

• Oven-heated Frozen Cottage-cut French Fried Potatoes: 229g
• Royal Red Kidney Beans: 152g

Raw Royal 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 Royal Red Kidney Beans?

Macros Ratio

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

Macro Nutrients

	Oven-heated 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	19.4% 19g	0.71% 0.68g	97g per day for Men 19-50 years
Saturated Fat	28% 8.93g	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	8.3% 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% 78g	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	19.3% 7.34g	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

	Oven-heated 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	22.7% 0.27mg	49.4% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.47% 0.071mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.7% 1.6mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	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	9.75% 39μg	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	24.2% 21.8mg	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

	Oven-heated 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	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	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50.5mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	30.3% 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	21.3% 149mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	32.4% 1101mg	60% 2046mg	3400mg per day for Men 19-50 years
Selenium	1.67% 0.92μg	8.84% 4.86μg	55μg per day for Men 19-50 years
Sodium	6.9% 103mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	8.55% 0.94mg	36.8% 4.04mg	11mg per day for Men 19-50 years
Water	3.28% 121g	0.49% 18g	3700g per day for Men 19-50 years

Oven-heated Frozen Cottage-cut French Fried Potatoes VS Royal 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 Royal Red Kidney Beans?

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

• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.2 times more Vitamin C than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 2.2 times more Vitamin B1, 5.1 times more Vitamin B2 and 15.3 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Royal 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 Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Oven-heated 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 Oven-heated 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, 4.2 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 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 Royal Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have 27.5 times more Fat and 90.4 times more Saturated Fat than Royal Red Kidney Beans.
• While 500 kcal of Raw Royal Red Kidney Beans contain 5.2 times more Fiber and 4.9 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Royal 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 Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.