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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Red Kidney Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	8.5% 246kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.12% 0.36g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	9.05% 0.14g	NA	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.6g	40% 52g	130g per day for Men 19-50 years
Sugars	10.4% 7.54g	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	0.27% 0.2g	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	% 0.46g	NA	g per day for Men 19-50 years
Sucrose	% 6.9g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	28.3% 16g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.7% 0.91mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	14% 55.6μg	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	0.44% 0.4mg	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	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

	Canned Red Kidney Beans	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	11.3% 113mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	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	37.2% 2.98mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	NA	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	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	34.3% 240mg	NA	700mg per day for Men 19-50 years
Potassium	16% 550mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	30.6% 458mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	NA	11mg per day for Men 19-50 years
Water	3.65% 135g	3.65% 135g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Canned Red 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 Canned Red Kidney Beans vs Frozen Roasted Potatoes with Salt:

• Both Canned Red Kidney Beans, Solids and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 7 oz
• Both Canned Red Kidney Beans, Solids as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in seven ounces.

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

• 7 ounces of Canned Red Kidney Beans have 3.8 times more Calcium and 3 times more Iron than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.6 times more Potassium and 1.3 times more Sodium than Canned Red Kidney Beans, Solids.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans have 5.5 times more Sugars, 2.1 times more Fiber and 3.6 times more Protein than Frozen Roasted Potatoes with Salt.
• Both Canned Red Kidney Beans and Frozen Roasted Potatoes with Salt offer comparable quantities of Energy and Carbohydrate per seven ounces.