Comparing Nutrients in 7 ounces Oven-heated Frozen French Fries VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen French Fries	6%	27%	67%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oven-heated Frozen French Fries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.5% 333kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.04g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	16% 0.21mg	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	36.7% 147μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.3% 26.4mg	2.65% 2.4mg	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	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen French Fries	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	63.7% 0.57mg	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	18.4% 1.47mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	27.4% 0.63mg	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	27.5% 192mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	26.3% 895mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS Boiled California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Oven-heated Frozen French Fries versus 7 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oven-heated Frozen French Fries vs Boiled California Red Kidney Beans:

• 7 ounces of Oven-heated Frozen French Fries have 4.1 times more Vitamin B3, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 11.1 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2 times more Vitamin B2 and 2.6 times more Vitamin B9 than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Oven-heated Frozen French Fries vs Boiled California Red Kidney Beans:

• 7 ounces of Oven-heated Frozen French Fries have 8 times more Sodium than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 5.5 times more Calcium, 2.1 times more Copper, 4 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 6 times more Selenium and 2.3 times more Zinc than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and Boiled California Red Kidney Beans contain similar levels of Potassium per seven ounces.
• 7 ounces of Oven-heated Frozen French Fries lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oven-heated Frozen French Fries have 1.4 times more Energy, 58 times more Fat, 73.5 times more Saturated Fat and 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.5 times more Omega 3, 3.6 times more Fiber and 3.4 times more Protein than Oven-heated Frozen French Fried Potatoes.
• 7 ounces of Oven-heated Frozen French Fries provide inadequate amounts of Omega 3
• Both Oven-heated Frozen French Fried Potatoes as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.