Comparing Nutrients in 7 ounces Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	4%	49%	47%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	22.8% 661kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	38.3% 37g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	37% 12g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 78.7g	35% 45.2g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Boiled 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	13.2% 0.16mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.5% 0.42mg	18.3% 0.24mg	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	11% 43.7μg	64.5% 258μg	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	13.7% 12.3mg	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	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	2.4% 24mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	8.8% 0.079mg	47.6% 0.43mg	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	41% 3.3mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	37% 0.85mg	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	27.2% 191mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	81% 1216mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	18% 2mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Boiled Kidney Beans:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 4.6 times more Vitamin B3, 2.8 times more Vitamin B5, 1.8 times more Vitamin B6 and 5.2 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Vitamin B1, 1.6 times more Vitamin B2 and 5.9 times more Vitamin B9 than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven vs Boiled Kidney Beans:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 1.3 times more Potassium and 613 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Calcium, 5.4 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus, 1.8 times more Selenium, 2.4 times more Zinc and 1.9 times more Water than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.

Comparison of macro-nutrients per 7 ounces:

• Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt have 2.6 times more Energy, 37.4 times more Fat, 81.6 times more Saturated Fat, 13 times more Omega 6 and 1.7 times more Carbohydrate than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2 times more Fiber and 2.4 times more Protein than Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt.
• Both Frozen Potatoes, French Fried, Par Fried, Extruded, Prepared, Heated In Oven no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.