Comparing Nutrients in 500 calories Frozen Extruded Par Fried Potatoes VS Boiled Red Kidney Beans

Weight per 500 calories

• Frozen Extruded Par Fried Potatoes: 192g
• Boiled Red Kidney Beans: 394g

Frozen Extruded Par Fried Potatoes have 2 times more energy per 100g than Boiled Red Kidney Beans. It has high energy density when compared to other foods. Boiled Red Kidney Beans having average energy density.

Discover which food has more nutrients per 500 calories - Frozen Extruded Par Fried Potatoes or Boiled Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Frozen Extruded Par Fried Potatoes	4%	50%	46%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Extruded Par Fried Potatoes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.8g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	27.3% 8.74g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	12% 2.06g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.6% 58g	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	14.7% 5.58g	76.7% 29g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Frozen Extruded Par Fried Potatoes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.6% 0.06mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.6% 0.35mg	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	10.6% 42.3μg	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	13.5% 12mg	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

	Frozen Extruded Par Fried Potatoes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.73% 17.3mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	6.84% 0.062mg	106% 0.95mg	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	31.7% 2.54mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	8.24% 34.6mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	81.7% 1.88mg	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% 148mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	24.3% 827mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	1.75% 0.96μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	63% 942mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.63mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	2.6% 96g	7.12% 264g	3700g per day for Men 19-50 years

Frozen Extruded Par Fried Potatoes VS Boiled Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Extruded Par Fried Potatoes or Boiled Red Kidney Beans?

Lets compare vitamin content per 500 calories of Frozen Extruded Par Fried Potatoes vs Boiled Red Kidney Beans:

• 500 calories of Frozen Extruded Par Fried Potatoes have 1.9 times more Vitamin B3 and 2.6 times more Vitamin C than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 4.4 times more Vitamin B1, 3.8 times more Vitamin B2, 1.4 times more Vitamin B6 and 12.1 times more Vitamin B9 than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried Potatoes and Boiled Red Kidney Beans provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Frozen Extruded Par Fried Potatoes have insufficient amounts of Vitamin B2
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Extruded Par Fried Potatoes vs Boiled Red Kidney Beans:

• 500 calories of Frozen Extruded Par Fried Potatoes have 119.7 times more Sodium than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 6.4 times more Calcium, 15.5 times more Copper, 4.6 times more Iron, 5.1 times more Magnesium, 4.3 times more Manganese, 3.8 times more Phosphorus, 1.9 times more Potassium and 6.6 times more Zinc than Frozen Extruded Par Fried French Fried Potatoes.
• 500 calories of Frozen Extruded Par Fried Potatoes lack sufficient amounts of Calcium, Copper, Magnesium and Zinc
• Both Frozen Extruded Par Fried French Fried Potatoes as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Extruded Par Fried Potatoes have 14.6 times more Fat, 30.8 times more Saturated Fat and 4.9 times more Omega 6 than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.5 times more Carbohydrate, 5.2 times more Fiber and 6.3 times more Protein than Frozen Extruded Par Fried French Fried Potatoes.
• Both Frozen Extruded Par Fried Potatoes and Boiled Red Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Frozen Extruded Par Fried Potatoes provide inadequate amounts of Protein
• 500 calories of Boiled Red Kidney Beans provide inadequate amounts of Omega 6