Comparing Nutrients in 7 ounces California Red Kidney Beans VS Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%

Macro Nutrients

	California Red Kidney Beans	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Energy	22.6% 655kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	38.3% 37g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	37% 12g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	16.4% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	60.6% 78.7g	130g per day for Men 19-50 years
Sugars	NA	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	130% 49.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	86.4% 48.4g	12.6% 7.04g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	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	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	32.5% 0.42mg	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	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	9.92% 8.93mg	13.7% 12.3mg	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	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

	California Red Kidney Beans	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Recommended Dietary Allowance
Calcium	38.7% 387mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	8.8% 0.079mg	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	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	24.6% 0.57mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	81% 1216mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	1.9% 70.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• Raw California Red Kidney Beans have 6.6 times more Vitamin B1, 5.9 times more Vitamin B2, 1.3 times more Vitamin B5, 1.9 times more Vitamin B6 and 17.9 times more Vitamin B9 than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• While Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 1.3 times more Vitamin B3 and 1.4 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for California Red Kidney Beans vs Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven:

• Raw California Red Kidney Beans have 16.3 times more Calcium, 27.5 times more Copper, 5.6 times more Iron, 7 times more Magnesium, 3.5 times more Manganese, 4.2 times more Phosphorus, 2.8 times more Potassium, 5.3 times more Selenium and 6.2 times more Zinc than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• While Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 55.7 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 1.5 times more Carbohydrate, 7.8 times more Fiber and 6.9 times more Protein than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• While Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt contain 74.8 times more Fat, 165.6 times more Saturated Fat and 26 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have similar amounts of Energy per 7 oz.
• Both Raw California Red Kidney Beans as well as Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.