Comparing Nutrients in 5 ounces Oven Heated Frozen French Fries with Salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oven Heated Frozen French Fries with Salt	7%	30%	63%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oven Heated Frozen French Fries with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.72% 224kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.77g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	3.76% 1.2g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	0.72% 0.52g	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	0% 0g	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	% 0.26g	NA	g per day for Men 19-50 years
Sucrose	% 0.26g	NA	g per day for Men 19-50 years
Fiber	7.46% 2.83g	34.7% 13g	38g per day for Men 19-50 years
Protein	6.96% 3.9g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Oven Heated Frozen French Fries with Salt	Boiled California 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	15.4% 0.18mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.94mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.66mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	11.3% 0.15mg	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	8.15% 32.6μg	26.2% 105μg	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	1.9% 1.7mg	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	3.7% 0.55mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.74% 10.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven Heated Frozen French Fries with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	16.4% 0.15mg	45.5% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.91% 36.3μg	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	10% 0.81mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	9.5% 0.22mg	19.6% 0.45mg	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	17.6% 123mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	20% 678mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	30.6% 459mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven Heated Frozen French Fries with Salt VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Oven Heated Frozen French Fries with Salt versus 5 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oven Heated Frozen French Fries with Salt vs Boiled California Red Kidney Beans:

• 5 ounces of Oven Heated Frozen French Fries with Salt have 3.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.5 times more Vitamin B6 and 7.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.9 times more Vitamin B2 and 3.2 times more Vitamin B9 than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Frozen French Fries with Salt and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Oven Heated Home-prepared Frozen French Fried Potatoes with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oven Heated Frozen French Fries with Salt vs Boiled California Red Kidney Beans:

• 5 ounces of Oven Heated Frozen French Fries with Salt have 81 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 5.5 times more Calcium, 2.8 times more Copper, 5.2 times more Iron, 2 times more Magnesium, 2.1 times more Manganese, 1.6 times more Phosphorus, 3 times more Selenium and 2.5 times more Zinc than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Frozen French Fries with Salt and Boiled California Red Kidney Beans contain similar levels of Potassium per five ounces.
• 5 ounces of Oven Heated Frozen French Fries with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oven Heated Frozen French Fries with Salt have 1.3 times more Energy, 60.9 times more Fat, 60.6 times more Saturated Fat, 7.3 times more Omega 3 and 63.3 times more Omega 6 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 4.7 times more Fiber and 3.3 times more Protein than Oven Heated Home-prepared Frozen French Fried Potatoes with Salt.
• Both Oven Heated Frozen French Fries with Salt and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6