Comparing Nutrients in 100 grams Oven-heated Frozen Cottage-cut French Fried Potatoes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	7.5% 218kcal	2.9% 84kcal	2900kcal per day for Men 19-50 years
Fat	8.45% 8.2g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	NA	5.13% 0.082g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.62g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	11% 14.5g	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	8.42% 3.2g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	6.14% 3.44g	9.32% 5.2g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.9% 0.12mg	9.67% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	3.92% 0.051mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	2.76% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	5.7% 0.074mg	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	4.25% 17μg	9% 36μg	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	10.6% 9.5mg	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	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

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	1% 10mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	15% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.64% 25.6μg	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	18.6% 1.5mg	14.6% 1.17mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	7.3% 0.17mg	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	9.3% 65mg	13% 90mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	3% 45mg	19.7% 296mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	4.2% 0.46mg	11mg per day for Men 19-50 years
Water	1.43% 53g	2.1% 78g	3700g per day for Men 19-50 years

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

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 5.9 times more Vitamin B3, 5 times more Vitamin B5, 3.3 times more Vitamin B6 and 7.9 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Vitamin B2 and 2.1 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Canned All Types Kidney Beans have similar amounts of Vitamin B1 per 100 g.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Oven-heated Frozen Cottage-cut French Fried Potatoes vs Canned Kidney Beans:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.5 times more Copper, 1.3 times more Iron, 1.8 times more Manganese and 2 times more Potassium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.4 times more Calcium, 1.4 times more Phosphorus, 2.3 times more Selenium, 6.6 times more Sodium and 1.5 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Canned All Types Kidney Beans have similar amounts of Magnesium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 2.6 times more Energy, 13.7 times more Fat, 27.6 times more Saturated Fat, 5.8 times more Omega 6 and 2.3 times more Carbohydrate than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Fiber and 1.5 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.