Comparing Nutrients in 100 grams Frozen Cottage-cut French Fried Potatoes VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	5.28% 153kcal	2.8% 81kcal	2900kcal per day for Men 19-50 years
Fat	5.96% 5.8g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	8.57% 2.74g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	2.55% 0.43g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.4% 24g	11.4% 15g	130g per day for Men 19-50 years
Sugars	NA	2.55% 1.85g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.85g	g per day for Men 19-50 years
Fiber	7.9% 3g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	4.32% 2.42g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.25% 0.099mg	8.83% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.77% 0.023mg	5.15% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	3.1% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	2.6% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	6.15% 0.08mg	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	3.75% 15μg	5.75% 23μg	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	9.33% 8.4mg	0.89% 0.8mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.4% 4.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Cottage-cut French Fried Potatoes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	0.7% 7mg	2.9% 29mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	16.3% 0.15mg	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	13% 1.05mg	15.6% 1.25mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	12.7% 0.29mg	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	6.57% 46mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	2% 1.1μg	55μg per day for Men 19-50 years
Sodium	2.13% 32mg	17% 256mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.1% 78g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cottage-cut French Fried Potatoes VS Canned Red Kidney Beans with Liquids per 100 g

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

Lets compare vitamin content per 100 grams of Frozen Cottage-cut French Fried Potatoes vs Canned Red Kidney Beans with Liquids:

• 100 grams of Frozen Cottage-cut French Fried Potatoes have 3.6 times more Vitamin B3, 4.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 10.5 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 2.9 times more Vitamin B2 and 1.5 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin B2
• 100 grams of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Frozen Cottage-cut French Fried Potatoes as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Frozen Cottage-cut French Fried Potatoes vs Canned Red Kidney Beans with Liquids:

• 100 grams of Frozen Cottage-cut French Fried Potatoes have 1.3 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 4.1 times more Calcium, 1.9 times more Magnesium, 1.4 times more Manganese, 2.3 times more Phosphorus, 3.7 times more Selenium, 8 times more Sodium and 2.1 times more Zinc than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Canned Red Kidney Beans with Liquids contain similar levels of Copper and Iron per 100 grams.
• 100 grams of Frozen Cottage-cut French Fried Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Frozen Cottage-cut French Fried Potatoes have 1.9 times more Energy, 16.1 times more Fat, 21.9 times more Saturated Fat, 5.2 times more Omega 6 and 1.6 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
• While 100 g of Canned Red Kidney Beans Solids and Liquids contain 1.4 times more Fiber and 2.2 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• 100 grams of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6