Comparing Nutrients in 7 ounces Kidney Beans VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Kidney Beans	28%	2%	70%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Kidney Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	22.8% 661kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.65g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	34.6% 0.55g	NA	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	40% 52g	130g per day for Men 19-50 years
Sugars	6.1% 4.43g	1.9% 1.37g	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	130% 49.4g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	83.6% 46.8g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Kidney Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	NA	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	195% 782μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.92% 8.93mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.4% 37.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Kidney Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	28.4% 284mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	NA	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	203% 16.3mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	66% 278mg	NA	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	NA	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	115% 808mg	NA	700mg per day for Men 19-50 years
Potassium	82% 2790mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	NA	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Kidney Beans VS Frozen Roasted Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Kidney Beans versus 7 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Kidney Beans vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Kidney Beans have 2.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Kidney Beans vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Kidney Beans have 9.5 times more Calcium, 16.4 times more Iron and 3.1 times more Potassium than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 12.4 times more Sodium than Raw All Types Kidney Beans.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Kidney Beans have 2.6 times more Energy, 2.3 times more Carbohydrate, 3.2 times more Sugars, 9.6 times more Fiber and 10.6 times more Protein than Frozen Roasted Potatoes with Salt.