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

Weight per 100 calories

• Frozen Cottage-cut French Fried Potatoes: 65.4g
• Royal Red Kidney Beans: 30.4g

Raw Royal Red Kidney Beans have 2.2 times more energy per unit of mass than Frozen Cottage-cut French Fried Potatoes, which is high in comparison to other foods. Frozen Cottage-cut French Fried Potatoes having above average energy density.

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

Macros Ratio

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

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.78g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	NA	2.9% 0.046g	1.6g per day for Men 19-50 years
Omega 6	1.66% 0.28g	0.17% 0.029g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	13.6% 17.7g	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	5.16% 1.96g	20% 7.57g	38g per day for Men 19-50 years
Protein	2.82% 1.6g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Royal 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	5.4% 0.065mg	9.88% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.16% 0.015mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	4% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	4.74% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.05% 0.12mg	9.26% 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	2.45% 9.8μg	30% 119μg	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	6.1% 5.5mg	1.5% 1.37mg	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

	Frozen Cottage-cut French Fried Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.46% 4.58mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	10.2% 0.092mg	33.8% 0.3mg	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	8.58% 0.69mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	2.5% 10.5mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	6.1% 0.14mg	14.7% 0.34mg	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	4.3% 30mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	6.5% 221mg	12% 409mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.77% 0.97μg	55μg per day for Men 19-50 years
Sodium	1.4% 21mg	0.26% 3.95mg	1500mg per day for Men 19-50 years
Zinc	1.72% 0.19mg	7.35% 0.81mg	11mg per day for Men 19-50 years
Water	1.2% 43.7g	0.098% 3.6g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Frozen Cottage-cut French Fried Potatoes have 1.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 4 times more Vitamin C than Royal Red Kidney Beans.
• While 100 kcal of Raw Royal Red Kidney Beans contain 1.8 times more Vitamin B1, 4.9 times more Vitamin B2 and 12.2 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Royal Red Kidney Beans provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• 100 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

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

• 100 kcal of Raw Royal Red Kidney Beans contain 8.7 times more Calcium, 3.3 times more Copper, 3.9 times more Iron, 4 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 Frozen Cottage-cut French Fried Potatoes.
• 100 calories of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Zinc
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Royal Red Kidney Beans lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Frozen Cottage-cut French Fried Potatoes have 27.6 times more Fat and 90.7 times more Saturated Fat than Royal Red Kidney Beans.
• While 100 kcal of Raw Royal Red Kidney Beans contain 3.9 times more Fiber and 4.9 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Royal Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Frozen Cottage-cut French Fried Potatoes as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.