Comparing Nutrients in 7 ounces Canned Kidney Beans VS Frozen Extruded Par Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Frozen Extruded Par Fried Potatoes	4%	50%	46%

Macro Nutrients

	Canned Kidney Beans	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Energy	5.75% 167kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	30.6% 29.7g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	28% 9g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	NA	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	12.5% 2.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	46% 60g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	15% 5.75g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	10% 5.6g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	27.5% 0.36mg	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	18% 71.4μg	11% 43.7μg	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	2.65% 2.4mg	14% 12.5mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Frozen Extruded Par Fried Potatoes	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	7.06% 0.064mg	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	29% 2.32mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	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	25.5% 179mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	25% 853mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	39% 587mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	4.2% 155g	2.68% 99g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Frozen Extruded Par Fried Potatoes:

• Canned All Types Kidney Beans have 1.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.6 times more Vitamin B9 than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 5.5 times more Vitamin B3, 3.9 times more Vitamin B5, 2.4 times more Vitamin B6 and 5.3 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Frozen Extruded Par Fried Potatoes:

• Canned All Types Kidney Beans have 3.8 times more Calcium, 4.2 times more Copper, 1.5 times more Magnesium, 1.8 times more Selenium, 1.4 times more Zinc and 1.6 times more Water than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 1.4 times more Manganese, 1.8 times more Potassium and 1.7 times more Sodium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Frozen Extruded Par Fried French Fried Potatoes have similar amounts of Iron and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned All Types Kidney Beans have 1.5 times more Fiber and 1.8 times more Protein than Frozen Extruded Par Fried French Fried Potatoes.
• While Frozen Extruded Par Fried French Fried Potatoes contain 3.1 times more Energy, 24.9 times more Fat, 32.2 times more Saturated Fat, 10.1 times more Omega 6 and 2.1 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Frozen Extruded Par Fried French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.