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

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Frozen French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Frozen French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	5.54% 161kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	9.53% 9.25g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	6.23% 2g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	2.36% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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	22.6% 29.4g	38% 49.2g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	0% 0g	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	% 0g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.2g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	7.94% 4.45g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	17.5% 0.21mg	16.2% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	25.3% 4.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	18.8% 0.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	11.4% 45.6μg	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	1.76% 1.6mg	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	0.26% 0.04mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Frozen French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	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	31% 2.5mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	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	30% 210mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	24% 810mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	NA	55μg per day for Men 19-50 years
Sodium	34% 508mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.57% 132g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Vitamin B2 and 1.9 times more Vitamin K than Frozen French Fried Potatoes with Salt.
• While 7 oz of Unprepared Frozen French Fried Potatoes with Salt contain 4.1 times more Vitamin B3, 3.6 times more Vitamin B5, 2.2 times more Vitamin B6, 1.5 times more Vitamin B9 and 21.6 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Frozen French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• 7 ounces of Frozen French Fried Potatoes with Salt have insufficient amounts of Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Unprepared Frozen French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Canned Red Kidney Beans with Liquids have 3.2 times more Calcium, 1.6 times more Copper, 2 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus and 1.8 times more Zinc than Frozen French Fried Potatoes with Salt.
• While 7 oz of Unprepared Frozen French Fried Potatoes with Salt contain 1.6 times more Potassium and 1.3 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Frozen French Fried Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.7 times more Omega 3, 9.3 times more Sugars, 2.3 times more Fiber and 2.3 times more Protein than Frozen French Fried Potatoes with Salt.
• While 7 oz of Unprepared Frozen French Fried Potatoes with Salt contain 1.8 times more Energy, 12.9 times more Fat, 8 times more Saturated Fat and 1.7 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Frozen French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Unprepared Frozen French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in seven ounces.