Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Boiled Kidney Beans	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	5.13% 1.64g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	21% 3.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	38.8% 50.4g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	25.2% 18.3g	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	1.1% 0.81g	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	% 1.15g	g per day for Men 19-50 years
Sucrose	NA	% 7.67g	g per day for Men 19-50 years
Fiber	24% 9.07g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	22% 12.3g	5.47% 3.06g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	68.4% 615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	6.17% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	19.3% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.04% 2.1μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46% 184μg	11.3% 45.4μg	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	1.9% 1.7mg	12% 10.6mg	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	0.28% 0.043mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	5.43% 6.52μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	28% 0.25mg	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	39.3% 3.15mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	29.6% 0.68mg	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	28% 196mg	12% 83.6mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	17% 580mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	13.8% 207mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2% 73.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Frozen French Fried Sweet Potatoes with Salt:

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B1, 4.1 times more Vitamin B9 and 1.8 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain more Vitamin A, 1.6 times more Vitamin B2, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 6.3 times more Vitamin C and 49.7 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Vitamin B3 per 5 oz.
• Both Boiled All Types Kidney Beans as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Frozen French Fried Sweet Potatoes with Salt:

• Boiled All Types Kidney Beans have 1.2 times more Copper, 2.9 times more Iron, 1.6 times more Magnesium, 2.3 times more Phosphorus, 2.8 times more Selenium, 2.6 times more Zinc and 1.3 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 1.5 times more Calcium and 146 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Manganese and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 4 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While Frozen French Fried Sweet Potatoes with Salt contain 1.4 times more Energy, 17.8 times more Fat, 15.8 times more Saturated Fat, 1.9 times more Omega 3, 23.4 times more Omega 6, 1.6 times more Carbohydrate and 40.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Frozen French Fried Sweet Potatoes with Salt have similar amounts of Fiber per 5 oz.
• Both Boiled All Types Kidney Beans as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.