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

Weight per 100 calories

• Royal Red Kidney Beans: 30.4g
• Oven-heated Frozen Cottage-cut French Fried Potatoes: 46g

Royal 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 - Royal Red Kidney Beans or Oven-heated Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%

Macro Nutrients

	Royal 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	0.14% 0.14g	3.88% 3.76g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	2.9% 0.046g	NA	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	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	13.6% 17.7g	12% 15.6g	130g per day for Men 19-50 years
Sugars	NA	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	20% 7.57g	3.86% 1.47g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	2.8% 1.58g	56g per day for Men 19-50 years

Vitamins

	Royal 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	9.88% 0.12mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	6.9% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.74% 0.24mg	6.33% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.26% 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	30% 119μg	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% 1.37mg	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	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

	Royal Red Kidney Beans	Oven-heated Frozen Cottage-cut French Fried Potatoes	Recommended Dietary Allowance
Calcium	4% 40mg	0.46% 4.6mg	1000mg per day for Men 19-50 years
Copper	33.8% 0.3mg	10% 0.092mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	33% 2.64mg	8.54% 0.68mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	17.6% 123mg	4.26% 30mg	700mg per day for Men 19-50 years
Potassium	12% 409mg	6.48% 220mg	3400mg per day for Men 19-50 years
Selenium	1.77% 0.97μg	0.33% 0.18μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.95mg	1.38% 20.6mg	1500mg per day for Men 19-50 years
Zinc	7.35% 0.81mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.098% 3.6g	0.66% 24.3g	3700g per day for Men 19-50 years

Royal 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 - Royal Red Kidney Beans or Oven-heated Frozen Cottage-cut French Fried Potatoes?

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

• 100 calories of Royal Red Kidney Beans have 2.2 times more Vitamin B1, 5.1 times more Vitamin B2 and 15.3 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 1.7 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.2 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Oven-heated Frozen Cottage-cut French Fried Potatoes provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Royal 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 Royal 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 Royal Red Kidney Beans vs Oven-heated Frozen Cottage-cut French Fried Potatoes:

• 100 calories of Royal Red Kidney Beans have 8.7 times more Calcium, 3.3 times more Copper, 3.9 times more Iron, 4.2 times more Magnesium, 2.4 times more Manganese, 4.1 times more Phosphorus, 1.9 times more Potassium and 4.3 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 Royal Red Kidney Beans as well as Oven-heated Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Royal Red Kidney Beans have 5.2 times more Fiber and 4.9 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 27.5 times more Fat and 90.4 times more Saturated Fat than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Oven-heated Frozen Cottage-cut French Fried Potatoes offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Royal Red Kidney Beans as well as Oven-heated Frozen Cottage-cut French Fried Potatoes provide inadequate amounts of Omega 6 in 100 calories.