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

Weight per 100 calories

• Red Kidney Beans: 29.7g
• Oven-heated Frozen Cottage-cut French Fried Potatoes: 46g

Red Kidney Beans have 1.5 times more energy per 100g than Oven-heated Frozen Cottage-cut French Fried Potatoes. It has high energy density when compared to other foods. Oven-heated Frozen Cottage-cut French Fried Potatoes having above average energy density.

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	3.88% 3.76g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	6.64% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	12% 15.6g	130g per day for Men 19-50 years
Sugars	0.86% 0.62g	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	12% 4.5g	3.86% 1.47g	38g per day for Men 19-50 years
Protein	12% 6.7g	2.8% 1.58g	56g per day for Men 19-50 years

Vitamins

	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	15% 0.18mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.63mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.63% 0.23mg	6.33% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.06% 0.12mg	8.57% 0.11mg	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	29.2% 117μg	1.95% 7.8μg	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	1.5% 1.34mg	4.84% 4.36mg	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	0.42% 0.062mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.66μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	2.46% 24.6mg	0.46% 4.6mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	10% 0.092mg	0.9mg per day for Men 19-50 years
Fluoride	0.016% 0.65μg	0.29% 11.7μg	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	25% 2mg	8.54% 0.68mg	8mg per day for Men 19-50 years
Magnesium	9.75% 41mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	14.3% 0.33mg	6.06% 0.14mg	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	17.2% 120mg	4.26% 30mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	6.48% 220mg	3400mg per day for Men 19-50 years
Selenium	1.73% 0.95μg	0.33% 0.18μg	55μg per day for Men 19-50 years
Sodium	0.24% 3.56mg	1.38% 20.6mg	1500mg per day for Men 19-50 years
Zinc	7.53% 0.83mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.094% 3.5g	0.66% 24.3g	3700g per day for Men 19-50 years

Red Kidney Beans VS Oven-heated Frozen Cottage-cut French Fried Potatoes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Red Kidney Beans or Oven-heated Frozen Cottage-cut French Fried Potatoes?

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

• 100 calories of Red Kidney Beans have 3.3 times more Vitamin B1, 4.5 times more Vitamin B2 and 15 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 100 kcal of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.3 times more Vitamin C than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oven-heated Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• 100 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw 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 calories.

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

• 100 calories of Red Kidney Beans have 5.4 times more Calcium, 2.3 times more Copper, 2.9 times more Iron, 4.1 times more Magnesium, 2.4 times more Manganese, 4 times more Phosphorus, 1.8 times more Potassium and 4.4 times more Zinc than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• 100 calories of Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Zinc
• Both Raw Red Kidney Beans as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Fluoride and Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Red Kidney Beans have 3.1 times more Fiber and 4.2 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• While 100 kcal of Oven-heated Frozen Cottage-cut French Fried Potatoes contain 12 times more Fat and 39.1 times more Saturated Fat than Raw Red Kidney Beans.
• Both Red Kidney Beans and Oven-heated Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Red Kidney Beans as well as Oven-heated Frozen Cottage-cut French Fried Potatoes provide inadequate amounts of Omega 6 in 100 calories.