Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Frozen French Fried Sweet Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%

Macro Nutrients

	Boiled California Red Kidney Beans	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Energy	8.5% 246kcal	12.5% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	18.2% 17.7g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	7.18% 2.3g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	40.3% 0.64g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	29.5% 5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	54.3% 70.6g	130g per day for Men 19-50 years
Sugars	NA	35.3% 25.6g	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	1.56% 1.13g	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	% 1.6g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	29.8% 11.3g	38g per day for Men 19-50 years
Protein	32.4% 18g	7.65% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	96% 861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	8.64% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	9.86% 2.96μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	36.7% 147μg	16% 63.5μg	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	16.5% 15mg	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	19.7% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Frozen French Fried Sweet Potatoes with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	39% 0.35mg	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	74% 5.9mg	19% 1.53mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	41.5% 0.95mg	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	39% 272mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	24% 812mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	19.3% 290mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	3.6% 133g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Frozen French Fried Sweet Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Frozen French Fried Sweet Potatoes with Salt:

• 7 ounces of Boiled California Red Kidney Beans have 1.4 times more Vitamin B1 and 2.3 times more Vitamin B9 than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain more Vitamin A, 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 6.3 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Frozen French Fried Sweet Potatoes with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Frozen French Fried Sweet Potatoes with Salt:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Calcium, 1.6 times more Copper, 3.9 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 3 times more Selenium and 2.3 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain 1.5 times more Manganese and 36.5 times more Sodium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Frozen French Fried Sweet Potatoes with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.6 times more Fiber and 4.2 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• While 7 oz of Frozen French Fried Sweet Potatoes with Salt contain 1.5 times more Energy, 99.1 times more Fat, 82.6 times more Saturated Fat, 10.2 times more Omega 3, 126.3 times more Omega 6 and 1.6 times more Carbohydrate than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6