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

Macros Ratio

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

Macro Nutrients

	Frozen French Fried Yellow Fleshed Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.9% 230kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	8.53% 8.28g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	6.32% 2.02g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	NA	0.45% 0.077g	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	65.2% 84.8g	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	93% 35.3g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Yellow Fleshed Potatoes	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	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	27.6% 276mg	1000mg per day for Men 19-50 years
Copper	NA	173% 1.56mg	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	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	NA	54% 227mg	420mg per day for Men 19-50 years
Manganese	NA	61.6% 1.4mg	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	82% 574mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	62% 2112mg	3400mg per day for Men 19-50 years
Selenium	NA	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	28.3% 425mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	NA	33% 3.6mg	11mg per day for Men 19-50 years
Water	2.5% 92g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen French Fried Yellow Fleshed Potatoes vs California Red Kidney Beans:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 2.4 times more Vitamin C than Raw California Red Kidney Beans.

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

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 27.3 times more Sodium and 5.5 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 21.7 times more Calcium, 19.5 times more Iron and 3.3 times more Potassium than Unprepared Frozen French Fried Yellow Fleshed Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Unprepared Frozen French Fried Yellow Fleshed Potatoes have 23.4 times more Fat and 39.6 times more Saturated Fat than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2 times more Energy, 2.4 times more Carbohydrate, 11.3 times more Fiber and 9.9 times more Protein than Unprepared Frozen French Fried Yellow Fleshed Potatoes.
• Both Unprepared Frozen French Fried Yellow Fleshed Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.