Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	5.54% 161kcal	15% 433kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	16.8% 16.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	24% 7.73g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	NA	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	7.18% 1.22g	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	52% 67.5g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	12% 6.83g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Oven-heated Frozen Cottage-cut French Fried Potatoes	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	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	37% 0.48mg	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	8.43% 33.7μg	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	1.76% 1.6mg	21% 19mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.27% 51μg	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	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	26.2% 0.6mg	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	18.4% 129mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.2% 155g	2.84% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Oven-heated Frozen Cottage-cut French Fried Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes 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 Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.2 times more Vitamin B2 and 1.4 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 7 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 4.9 times more Vitamin B3, 5.3 times more Vitamin B5, 3 times more Vitamin B6 and 11.9 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oven-heated Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.9 times more Calcium, 1.4 times more Magnesium, 1.6 times more Phosphorus, 2.8 times more Selenium, 5.7 times more Sodium, 1.5 times more Zinc and 1.5 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 7 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 1.4 times more Copper and 1.8 times more Potassium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Oven-heated Frozen Cottage-cut French Fried Potatoes contain similar levels of Iron and Manganese per seven ounces.
• 7 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.3 times more Fiber and 1.5 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 7 oz of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 2.7 times more Energy, 22.8 times more Fat, 31.2 times more Saturated Fat, 7.4 times more Omega 6 and 2.3 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6