Comparing Nutrients in 100 calories Oven-heated Frozen Potato Puffs VS Red Kidney Beans

Weight per 100 calories

• Oven-heated Frozen Potato Puffs: 52g
• Red Kidney Beans: 29.7g

Raw Red Kidney Beans have 1.8 times more energy per unit of mass than Oven-heated Frozen Potato Puffs, which is high in comparison to other foods. Oven-heated Frozen Potato Puffs having above average energy density.

Discover which food has more nutrients per 100 calories - Oven-heated Frozen Potato Puffs or Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Potato Puffs	4%	41%	55%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Oven-heated Frozen Potato Puffs	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	4.86% 4.7g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	2.7% 0.86g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	6.64% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.57% 1.1g	0.4% 0.068g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	14% 18g	130g per day for Men 19-50 years
Sugars	0.19% 0.14g	0.86% 0.62g	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	0% 0g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 0.042g	NA	g per day for Men 19-50 years
Fiber	2.74% 1.04g	12% 4.5g	38g per day for Men 19-50 years
Protein	2% 1.1g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Potato Puffs	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	3.9% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.33% 0.17mg	4.63% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.85% 0.063mg	9.06% 0.12mg	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	3% 12μg	29.2% 117μg	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	2.3% 2.1mg	1.5% 1.34mg	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	0.9% 0.14mg	0.42% 0.062mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.93μg	1.4% 1.66μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oven-heated Frozen Potato Puffs	Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.73% 7.3mg	2.46% 24.6mg	1000mg per day for Men 19-50 years
Copper	4.57% 0.041mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.3μg	0.016% 0.65μg	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	3.78% 0.3mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	2.1% 8.85mg	9.75% 41mg	420mg per day for Men 19-50 years
Manganese	2.88% 0.066mg	14.3% 0.33mg	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	6.25% 43.8mg	17.2% 120mg	700mg per day for Men 19-50 years
Potassium	4.4% 149mg	12% 403mg	3400mg per day for Men 19-50 years
Selenium	0.38% 0.21μg	1.73% 0.95μg	55μg per day for Men 19-50 years
Sodium	16% 241mg	0.24% 3.56mg	1500mg per day for Men 19-50 years
Zinc	1.42% 0.16mg	7.53% 0.83mg	11mg per day for Men 19-50 years
Water	0.84% 31g	0.094% 3.5g	3700g per day for Men 19-50 years

Oven-heated Frozen Potato Puffs VS Red Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Oven-heated Frozen Potato Puffs or Red Kidney Beans?

Lets compare vitamin content per 100 calories of Oven-heated Frozen Potato Puffs vs Red Kidney Beans:

• 100 calories of Oven-heated Frozen Potato Puffs have 1.2 times more Vitamin B3 and 1.6 times more Vitamin C than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 5 times more Vitamin B1, 3.3 times more Vitamin B2, 1.4 times more Vitamin B5, 1.9 times more Vitamin B6 and 9.8 times more Vitamin B9 than Oven-heated Frozen Potato Puffs.
• 100 calories of Oven-heated Frozen Potato Puffs have insufficient amounts of Vitamin B2
• 100 calories of Red Kidney Beans have insufficient amounts of Vitamin C
• Both Oven-heated Frozen Potato Puffs as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Oven-heated Frozen Potato Puffs vs Red Kidney Beans:

• 100 calories of Oven-heated Frozen Potato Puffs have 67.7 times more Sodium than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 3.4 times more Calcium, 5 times more Copper, 6.6 times more Iron, 4.6 times more Magnesium, 5 times more Manganese, 2.8 times more Phosphorus, 2.7 times more Potassium and 5.3 times more Zinc than Oven-heated Frozen Potato Puffs.
• 100 calories of Oven-heated Frozen Potato Puffs lack sufficient amounts of Calcium and Zinc
• Both Oven-heated Frozen Potato Puffs as well as Raw Red Kidney Beans lack sufficient amounts of Fluoride and Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Oven-heated Frozen Potato Puffs have 15 times more Fat, 18.9 times more Saturated Fat and 16.5 times more Omega 6 than Red Kidney Beans.
• While 100 kcal of Raw Red Kidney Beans contain 1.3 times more Carbohydrate, 4.3 times more Fiber and 6 times more Protein than Oven-heated Frozen Potato Puffs.
• Both Oven-heated Frozen Potato Puffs and Red Kidney Beans offer comparable quantities of Energy and Omega 3 per 100 calories.
• 100 calories of Oven-heated Frozen Potato Puffs provide inadequate amounts of Protein
• 100 calories of Red Kidney Beans provide inadequate amounts of Omega 6