Comparing Nutrients in 5 ounces Frozen Cottage-cut French Fried Potatoes VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.48% 217kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	8.45% 8.2g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.61g	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	26% 34g	24.4% 31.8g	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	11% 4.25g	34.7% 13g	38g per day for Men 19-50 years
Protein	6.13% 3.43g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	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	11.7% 0.14mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	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	5.3% 21.3μg	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	13.2% 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	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

	Frozen Cottage-cut French Fried Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	45.5% 0.41mg	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	18.6% 1.5mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	9.3% 65.2mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	14% 479mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Cottage-cut French Fried Potatoes vs Boiled California Red Kidney Beans:

• Frozen Cottage-cut French Fried Potatoes have 3.3 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 7 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Vitamin B1, 2.7 times more Vitamin B2 and 4.9 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Cottage-cut French Fried Potatoes vs Boiled California Red Kidney Beans:

• Frozen Cottage-cut French Fried Potatoes have 8 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 9.4 times more Calcium, 2 times more Copper, 2.8 times more Iron, 3 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 4 times more Selenium and 3 times more Zinc than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Boiled California Red Kidney Beans have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Cottage-cut French Fried Potatoes have 1.2 times more Energy, 64.2 times more Fat, 195.9 times more Saturated Fat and 21.7 times more Omega 6 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 3.1 times more Fiber and 3.8 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Boiled California Red Kidney Beans have similar amounts of Carbohydrate per 5 oz.
• Both Frozen Cottage-cut French Fried Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.