Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Oven-heated Frozen Cottage-cut French Fried Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Boiled Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	4.38% 127kcal	7.5% 218kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	8.45% 8.2g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	12% 3.9g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	NA	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	3.6% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	26% 34g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	19.5% 7.4g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	6.14% 3.44g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	9.9% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	18.7% 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	32.5% 130μg	4.25% 17μg	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	1.33% 1.2mg	10.6% 9.5mg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	2.8% 28mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	22.2% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.64% 25.6μg	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	36.8% 2.94mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	13.2% 0.3mg	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	20.3% 142mg	9.3% 65mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	14% 480mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.43% 53g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Oven-heated Frozen Cottage-cut French Fried Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Oven-heated Frozen Cottage-cut French Fried Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Red Kidney Beans vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 100 grams of Boiled Red Kidney Beans have 1.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 7.6 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 100 g of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 4.2 times more Vitamin B3, 3.1 times more Vitamin B5, 2 times more Vitamin B6 and 7.9 times more Vitamin C than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Red Kidney Beans as well as Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Red Kidney Beans vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 100 grams of Boiled Red Kidney Beans have 2.8 times more Calcium, 1.2 times more Copper, 2 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 2.2 times more Phosphorus, 3 times more Selenium and 2.6 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 100 g of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 22.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Oven-heated Frozen Cottage-cut French Fried Potatoes contain similar levels of Potassium per 100 grams.
• 100 grams of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 2.3 times more Fiber and 2.5 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 100 g of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 1.7 times more Energy, 16.4 times more Fat, 54.1 times more Saturated Fat, 5.7 times more Omega 6 and 1.5 times more Carbohydrate than Boiled Red Kidney Beans.
• 100 grams of Boiled Red Kidney Beans provide inadequate amounts of Omega 6