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

Macros Ratio

	Protein	Fat	Carbs
Frozen French Fried Sweet Potatoes with Salt	4%	35%	61%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Frozen French Fried Sweet Potatoes with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.5% 361kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	18.2% 17.7g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	7.18% 2.3g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	40.3% 0.64g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	29.5% 5g	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	54.3% 70.6g	91% 119g	130g per day for Men 19-50 years
Sugars	35.3% 25.6g	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	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	130% 49.4g	38g per day for Men 19-50 years
Protein	7.65% 4.3g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Frozen French Fried Sweet Potatoes with Salt	California Red 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	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.64% 1.4mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	60.6% 0.79mg	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	195% 782μg	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	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	19.7% 2.96mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.6% 9.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen French Fried Sweet Potatoes with Salt	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	10.3% 103mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	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	19% 1.53mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	41.5% 0.95mg	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	16.7% 117mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen French Fried Sweet Potatoes with Salt VS California Red Kidney Beans per 7 oz

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

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have more Vitamin A and 1.7 times more Vitamin C than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 5.8 times more Vitamin B1, 2.4 times more Vitamin B2, 3 times more Vitamin B3, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 12.3 times more Vitamin B9 than Frozen French Fried Sweet Potatoes with Salt.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Frozen French Fried Sweet Potatoes with Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 13.3 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.8 times more Calcium, 6.2 times more Copper, 12.1 times more Iron, 6.2 times more Magnesium, 2.1 times more Manganese, 6.9 times more Phosphorus, 3.6 times more Potassium, 8 times more Selenium and 6.7 times more Zinc than Frozen French Fried Sweet Potatoes with Salt.
• 7 ounces of Frozen French Fried Sweet Potatoes with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen French Fried Sweet Potatoes with Salt have 35.7 times more Fat, 32.1 times more Saturated Fat, 3.9 times more Omega 3 and 46.8 times more Omega 6 than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 1.8 times more Energy, 1.7 times more Carbohydrate, 4.4 times more Fiber and 11.3 times more Protein than Frozen French Fried Sweet Potatoes with Salt.
• 7 ounces of California Red Kidney Beans provide inadequate amounts of Omega 6