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

Macros Ratio

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

Macro Nutrients

	Oven-heated Frozen French Fries	California Red Kidney Beans	Recommended Dietary Allowance
Energy	11.5% 333kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	10.7% 10.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.04g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	2.6% 0.042g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.26% 0.55g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	91% 119g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	9.43% 5.28g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen French Fries	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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.5% 4.4mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	243% 2.2mg	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	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	86.3% 2mg	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	115% 804mg	700mg per day for Men 19-50 years
Potassium	26.3% 895mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	3.3% 122g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oven-heated Frozen French Fries VS 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 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 California Red Kidney Beans:

• 7 ounces of Oven-heated Frozen French Fries have 3 times more Vitamin C than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 4.1 times more Vitamin B1, 7.1 times more Vitamin B2, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6 and 14.1 times more Vitamin B9 than Oven-heated Frozen French Fried Potatoes.
• Both Oven-heated Frozen French Fries and California Red Kidney Beans provide similar amounts of Vitamin B3 per seven ounces.
• Both Oven-heated Frozen French Fried Potatoes as well as Raw 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 California Red Kidney Beans:

• 7 ounces of Oven-heated Frozen French Fries have 2.9 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 16.3 times more Calcium, 8.1 times more Copper, 12.6 times more Iron, 6.2 times more Magnesium, 4.8 times more Manganese, 4.2 times more Phosphorus, 3.3 times more Potassium, 16 times more Selenium and 6.7 times more Zinc than Oven-heated Frozen French Fried Potatoes.
• 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 20.9 times more Fat and 28.6 times more Saturated Fat than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2 times more Energy, 4 times more Omega 3, 2.1 times more Carbohydrate, 9.6 times more Fiber and 9.2 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 Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.