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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Frozen Crinkle Cut French Fried Potatoes with Salt	Royal 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	17.5% 0.21mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.25mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.8% 0.89mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	60.4% 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	15.4% 61.5μg	195% 780μg	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	17% 15.3mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Crinkle Cut French Fried Potatoes with Salt	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	220% 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	15.4% 1.23mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	96% 2.2mg	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	23% 161mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	22% 754mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	46% 693mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.64% 23.6g	3700g per day for Men 19-50 years

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 1.7 times more Vitamin C than Raw Royal Red Kidney Beans.
• While Raw Royal Red Kidney Beans contain 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 or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt and Raw Royal Red Kidney Beans have similar amounts of Vitamin B3 per 7 oz.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 26.8 times more Sodium and 5.6 times more Water than Raw Royal Red Kidney Beans.
• While Raw Royal Red Kidney Beans contain 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 or Regular Cut French Fried Potatoes with Salt.

Comparison of macro-nutrients per 7 ounces:

• Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have 11.1 times more Fat, 19.2 times more Saturated Fat and 2.6 times more Omega 6 than Raw Royal Red Kidney Beans.
• While Raw Royal Red Kidney Beans contain 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 or Regular Cut French Fried Potatoes with Salt.
• Both Frozen Crinkle or Regular Cut French Fried Potatoes with Salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.