Comparing Nutrients in 7 ounces Royal Red Kidney Beans VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Royal Red Kidney Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	22.5% 653kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	10.2% 9.9g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	7.75% 2.48g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	2.97% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	36.6% 47.5g	130g per day for Men 19-50 years
Sugars	NA	0.57% 0.42g	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	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	NA	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	130% 49.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	89.8% 50.3g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	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	64.5% 0.77mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	26.5% 4.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	30% 0.39mg	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% 780μg	15.4% 61.5μg	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	9.92% 8.93mg	17% 15.3mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.47% 4.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	17% 0.15mg	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	216% 17.3mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	13.5% 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	115% 806mg	23% 161mg	700mg per day for Men 19-50 years
Potassium	78.6% 2671mg	22% 754mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	46% 693mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Frozen Crinkle Cut French Fried Potatoes with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Royal Red Kidney Beans versus 7 oz of Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Royal Red Kidney Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Royal Red Kidney Beans have 3.7 times more Vitamin B1, 6.5 times more Vitamin B2, 1.7 times more Vitamin B5, 2 times more Vitamin B6 and 12.7 times more Vitamin B9 than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 1.7 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B3 per seven ounces.
• Both Raw Royal Red Kidney Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Royal Red Kidney Beans vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• 7 ounces of Royal Red Kidney Beans have 10.1 times more Calcium, 13 times more Copper, 14 times more Iron, 6.6 times more Magnesium, 7.1 times more Manganese, 5 times more Phosphorus, 3.5 times more Potassium, 6.4 times more Selenium and 7.8 times more Zinc than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 26.8 times more Sodium than Raw Royal Red Kidney Beans.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Royal Red Kidney Beans have 2.3 times more Energy, 9.5 times more Omega 3, 2.4 times more Carbohydrate, 12.5 times more Fiber and 10.8 times more Protein than Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 7 oz of Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 11.1 times more Fat and 19.2 times more Saturated Fat than Raw Royal Red Kidney Beans.
• 7 ounces of Frozen Crinkle Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3
• Both Raw Royal Red Kidney Beans as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 6 in seven ounces.