Comparing Nutrients in 5 ounces Frozen French Fried Yellow Fleshed Potatoes VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Yellow Fleshed Potatoes	6%	32%	62%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen French Fried Yellow Fleshed Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.9% 230kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	8.53% 8.28g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	6.32% 2.02g	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	NA	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	27.3% 35.5g	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	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	8.2% 3.1g	34.7% 13g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Yellow Fleshed Potatoes	Boiled California 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	NA	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	26.2% 105μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	17% 15.5mg	1.9% 1.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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 French Fried Yellow Fleshed Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	NA	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	8.5% 0.68mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	NA	16% 68mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	NA	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	NA	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.5% 92g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Yellow Fleshed Potatoes VS Boiled California Red Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen French Fried Yellow Fleshed Potatoes 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 Frozen French Fried Yellow Fleshed Potatoes vs Boiled California Red Kidney Beans:

• 5 ounces of Frozen French Fried Yellow Fleshed Potatoes have 9.1 times more Vitamin C than Boiled California Red Kidney Beans.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Frozen French Fried Yellow Fleshed Potatoes vs Boiled California Red Kidney Beans:

• 5 ounces of Frozen French Fried Yellow Fleshed Potatoes have 75 times more Sodium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 7.3 times more Calcium and 6.2 times more Iron than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Frozen French Fried Yellow Fleshed Potatoes and Boiled California Red Kidney Beans contain similar levels of Potassium per five ounces.
• 5 ounces of Frozen French Fried Yellow Fleshed Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen French Fried Yellow Fleshed Potatoes have 1.3 times more Energy, 64.9 times more Fat and 101.9 times more Saturated Fat than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 4.2 times more Fiber and 3.7 times more Protein than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Frozen French Fried Yellow Fleshed Potatoes and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.