Comparing Nutrients in 7 ounces Frozen French Fried Sweet Potatoes with Salt VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	12.5% 361kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	7.18% 2.3g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	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	54.3% 70.6g	35% 45.2g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	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	1.56% 1.13g	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	% 1.6g	NA	g per day for Men 19-50 years
Sucrose	% 10.7g	NA	g per day for Men 19-50 years
Fiber	29.8% 11.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	96% 861μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	9.86% 2.96μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	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	16.5% 15mg	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	19.7% 2.96mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	19% 1.53mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	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	16.7% 117mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	18% 2mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Frozen French Fried Sweet Potatoes with Salt vs Boiled Kidney Beans:

• Frozen French Fried Sweet Potatoes with Salt have more Vitamin A, 1.6 times more Vitamin B2, 1.2 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 6.3 times more Vitamin C and 49.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B1, 4.1 times more Vitamin B9 and 1.8 times more Vitamin K than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Frozen French Fried Sweet Potatoes with Salt vs Boiled Kidney Beans:

• Frozen French Fried Sweet Potatoes with Salt have 1.5 times more Calcium and 146 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Iron, 1.6 times more Magnesium, 2.3 times more Phosphorus, 2.8 times more Selenium, 2.6 times more Zinc and 1.3 times more Water than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Boiled All Types Kidney Beans have similar amounts of Copper, Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen French Fried Sweet Potatoes with Salt have 1.4 times more Energy, 17.8 times more Fat, 15.8 times more Saturated Fat, 1.9 times more Omega 3, 23.4 times more Omega 6, 1.6 times more Carbohydrate and 40.3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 4 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• Both Frozen French Fried Sweet Potatoes with Salt and Boiled All Types Kidney Beans have similar amounts of Fiber per 7 oz.
• Both Frozen French Fried Sweet Potatoes with Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.