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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Frozen French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	California Red Kidney Beans	Frozen French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	22.6% 655kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	9.53% 9.25g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	6.23% 2g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	3.1% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	38% 49.2g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	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	0% 0g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	130% 49.4g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Frozen French Fried Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.5% 1.05mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	27% 0.35mg	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	17.4% 69.5μg	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	9.92% 8.93mg	38% 34.3mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Frozen French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	38.7% 387mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	20.5% 0.18mg	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	232% 18.6mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	13.6% 0.31mg	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% 804mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.57% 132g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of California Red Kidney Beans have 5.4 times more Vitamin B1, 4.6 times more Vitamin B2, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6 and 11.3 times more Vitamin B9 than Frozen French Fried Potatoes with Salt.
• While 7 oz of Unprepared Frozen French Fried Potatoes with Salt contain 3.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both California Red Kidney Beans and Frozen French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw California Red Kidney Beans as well as Unprepared Frozen French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of California Red Kidney Beans have 21.7 times more Calcium, 11.8 times more Copper, 15.1 times more Iron, 7.6 times more Magnesium, 6.3 times more Manganese, 4.9 times more Phosphorus, 3.7 times more Potassium and 7.3 times more Zinc than Frozen French Fried Potatoes with Salt.
• While 7 oz of Unprepared Frozen French Fried Potatoes with Salt contain 30.2 times more Sodium than Raw California Red Kidney Beans.
• 7 ounces of Frozen French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of California Red Kidney Beans have 2.2 times more Energy, 4.4 times more Omega 3, 2.4 times more Carbohydrate, 13.1 times more Fiber and 10.9 times more Protein than Frozen French Fried Potatoes with Salt.
• While 7 oz of Unprepared Frozen French Fried Potatoes with Salt contain 18.6 times more Fat and 27.9 times more Saturated Fat than Raw California Red Kidney Beans.
• 7 ounces of Frozen French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Unprepared Frozen French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in seven ounces.