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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	15% 433kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	16.8% 16.3g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	24% 7.73g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	NA	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7.18% 1.22g	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	52% 67.5g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	130% 49.4g	38g per day for Men 19-50 years
Protein	12% 6.83g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	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	30% 4.8mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37% 0.48mg	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	8.43% 33.7μg	195% 782μg	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	21% 19mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Cottage-cut French Fried Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	243% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	1.27% 51μg	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	37% 2.96mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	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	18.4% 129mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	28% 953mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	2.84% 105g	0.63% 23.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oven-heated Frozen Cottage-cut French Fried Potatoes vs California Red Kidney Beans:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 2.1 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 4.4 times more Vitamin B1, 7.1 times more Vitamin B2, 1.6 times more Vitamin B6 and 23.2 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Raw California Red Kidney Beans have similar amounts of Vitamin B3 and Vitamin B5 per 7 oz.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 4.1 times more Sodium and 4.5 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 19.5 times more Calcium, 5.5 times more Copper, 6.3 times more Iron, 7.3 times more Magnesium, 3.3 times more Manganese, 6.2 times more Phosphorus, 3.1 times more Potassium, 8 times more Selenium and 6.2 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 32.8 times more Fat, 108.2 times more Saturated Fat and 11.4 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 1.5 times more Energy, 1.8 times more Carbohydrate, 7.8 times more Fiber and 7.1 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.