Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

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

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	5.54% 161kcal	11% 319kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	10.5% 10g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	6.7% 2.15g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	3.3% 0.56g	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	42% 54.6g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	0.79% 0.58g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.34g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	12% 4.56g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	8.9% 5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Oven-heated Frozen Crinkle Cut 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	20% 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	26.5% 4.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	19.5% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	26.3% 0.34mg	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	11% 43.7μg	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	1.76% 1.6mg	26% 23.4mg	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	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	32% 0.29mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	19% 0.43mg	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	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	27.5% 935mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	51.7% 776mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.2% 155g	3.4% 125g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt:

• Canned Red Kidney Beans Solids and Liquids have 2.2 times more Vitamin B2 and 1.8 times more Vitamin K than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 4.3 times more Vitamin B3, 3.8 times more Vitamin B5, 2.2 times more Vitamin B6 and 14.8 times more Vitamin C than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.
• Both Canned Red Kidney Beans Solids and Liquids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D and Vitamin E in 7 oz.

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

• Canned Red Kidney Beans Solids and Liquids have 2.2 times more Calcium, 1.7 times more Iron, 1.3 times more Manganese, 11 times more Selenium, 1.6 times more Zinc and 1.2 times more Water than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.8 times more Potassium and 1.5 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids and Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Copper, Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Red Kidney Beans Solids and Liquids have 2.8 times more Omega 3, 6.4 times more Sugars, 1.9 times more Fiber and 2.1 times more Protein than Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2 times more Energy, 14.3 times more Fat, 8.7 times more Saturated Fat, 3.4 times more Omega 6 and 1.9 times more Carbohydrate than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans Solids and Liquids as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.