Comparing Nutrients in 7 ounces Frozen Cross Cut French Fried Potatoes VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Cross Cut French Fried Potatoes	6%	47%	47%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Frozen Cross Cut French Fried Potatoes	Red Kidney Beans	Recommended Dietary Allowance
Energy	12.8% 371kcal	23% 669kcal	2900kcal per day for Men 19-50 years
Fat	20.5% 20g	2.17% 2.1g	97g per day for Men 19-50 years
Saturated Fat	16% 5.14g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	NA	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	NA	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.5g	94% 122g	130g per day for Men 19-50 years
Sugars	1.34% 0.97g	5.75% 4.17g	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	12% 4.56g	79.4% 30g	38g per day for Men 19-50 years
Protein	9.57% 5.36g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Cross Cut French Fried Potatoes	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	NA	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	26% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	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	12.6% 11.3mg	9.92% 8.93mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cross Cut French Fried Potatoes	Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	16.5% 165mg	1000mg per day for Men 19-50 years
Copper	NA	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	21.6% 1.73mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	NA	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	115% 806mg	700mg per day for Men 19-50 years
Potassium	18% 615mg	79.3% 2697mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	52% 780mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	NA	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	3.34% 124g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cross Cut French Fried Potatoes VS Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Cross Cut French Fried Potatoes vs Red Kidney Beans:

• 7 ounces of Frozen Cross Cut French Fried Potatoes have 1.3 times more Vitamin C than Red Kidney Beans.

Comparing minerals per 7 ounces for Frozen Cross Cut French Fried Potatoes vs Red Kidney Beans:

• 7 ounces of Frozen Cross Cut French Fried Potatoes have 32.8 times more Sodium than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 6.4 times more Calcium, 7.7 times more Iron and 4.4 times more Potassium than Frozen Cross Cut French Fried Potatoes, Unprepared.
• 7 ounces of Frozen Cross Cut French Fried Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Cross Cut French Fried Potatoes have 9.4 times more Fat and 16.8 times more Saturated Fat than Red Kidney Beans.
• While 7 oz of Raw Red Kidney Beans contain 1.8 times more Energy, 2.7 times more Carbohydrate, 4.3 times more Sugars, 6.6 times more Fiber and 8.3 times more Protein than Frozen Cross Cut French Fried Potatoes, Unprepared.