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

Macros Ratio

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

Macro Nutrients

	Frozen Cottage-cut French Fried Potatoes	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	5.28% 153kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	5.96% 5.8g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	8.57% 2.74g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	NA	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	2.55% 0.43g	0.21% 0.036g	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	17% 22g	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	7.9% 3g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	4.32% 2.42g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Cottage-cut French Fried Potatoes	Boiled 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	8.25% 0.099mg	7.9% 0.095mg	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	3.45% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8% 0.1mg	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	18.5% 74μg	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	1.33% 1.2mg	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	Boiled Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.7% 7mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	29% 0.26mg	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	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	3.8% 16mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	9.3% 0.21mg	11% 0.26mg	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	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.13% 32mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Cottage-cut French Fried Potatoes VS Boiled Royal Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Frozen Cottage-cut French Fried Potatoes versus 100 g of Boiled Royal Red Kidney Beans 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 Boiled Royal Red Kidney Beans:

• 100 grams of Frozen Cottage-cut French Fried Potatoes have 3.2 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6 and 7 times more Vitamin C than Boiled Royal Red Kidney Beans.
• While 100 g of Boiled Royal Red Kidney Beans contain 2.9 times more Vitamin B2 and 4.9 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Boiled Royal Red Kidney Beans 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 Boiled Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Frozen Cottage-cut French Fried Potatoes as well as Boiled Royal Red Kidney Beans 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 Boiled Royal Red Kidney Beans:

• 100 grams of Frozen Cottage-cut French Fried Potatoes have 6.4 times more Sodium than Boiled Royal Red Kidney Beans.
• While 100 g of Boiled Royal Red Kidney Beans contain 6.3 times more Calcium, 1.9 times more Copper, 2.6 times more Iron, 2.6 times more Magnesium, 3.1 times more Phosphorus, 4 times more Selenium and 3.1 times more Zinc than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Boiled Royal Red Kidney Beans contain similar levels of Manganese and Potassium 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 1.2 times more Energy, 34 times more Fat, 114.3 times more Saturated Fat and 12 times more Omega 6 than Boiled Royal Red Kidney Beans.
• While 100 g of Boiled Royal Red Kidney Beans contain 3.1 times more Fiber and 3.9 times more Protein than Frozen Cottage-cut French Fried Potatoes.
• Both Frozen Cottage-cut French Fried Potatoes and Boiled Royal Red Kidney Beans offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Boiled Royal Red Kidney Beans provide inadequate amounts of Omega 6