Comparing Nutrients in 7 ounces Frozen Roasted Potatoes with Salt VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Roasted Potatoes with Salt	7%	13%	80%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen Roasted Potatoes with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.7% 252kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	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	NA	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	40% 52g	91% 119g	130g per day for Men 19-50 years
Sugars	1.9% 1.37g	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	13.6% 5.16g	130% 49.4g	38g per day for Men 19-50 years
Protein	7.87% 4.4g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Roasted Potatoes with Salt	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	NA	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	NA	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	NA	25.5% 4.1mg	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	3.75% 3.37mg	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	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

	Frozen Roasted Potatoes with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	NA	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	12.4% 0.99mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	NA	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	NA	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	NA	115% 804mg	700mg per day for Men 19-50 years
Potassium	26.3% 893mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	NA	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	39.4% 591mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	NA	46% 5.06mg	11mg per day for Men 19-50 years
Water	3.65% 135g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Roasted Potatoes with Salt VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt vs California Red Kidney Beans:

• 7 oz of Raw California Red Kidney Beans contain 2.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Frozen Roasted Potatoes with Salt vs California Red Kidney Beans:

• 7 ounces of Frozen Roasted Potatoes with Salt have 27.1 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 13 times more Calcium, 18.7 times more Iron and 3.3 times more Potassium than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 2.6 times more Energy, 2.3 times more Carbohydrate, 9.6 times more Fiber and 11 times more Protein than Frozen Roasted Potatoes with Salt.