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

Macros Ratio

	Protein	Fat	Carbs
Oven-heated Frozen Cottage-cut French Fried Potatoes	6%	33%	61%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	7.5% 218kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	8.45% 8.2g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	12% 3.9g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	3.6% 0.62g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	17.2% 22.4g	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	8.42% 3.2g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	6.14% 3.44g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Boiled California 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	9.9% 0.12mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.8% 0.69mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.7% 0.24mg	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	4.25% 17μg	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	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	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

	Oven-heated Frozen Cottage-cut French Fried Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1% 10mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	32% 0.29mg	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	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	13.2% 0.3mg	14% 0.32mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	3% 45mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	1.43% 53g	1.8% 67g	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 Boiled California Red Kidney Beans:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 4.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2.3 times more Vitamin B6 and 7.9 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2 times more Vitamin B2 and 4.4 times more Vitamin B9 than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 100 g.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 11.3 times more Sodium than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 6.6 times more Calcium, 1.4 times more Copper, 2 times more Iron, 2.2 times more Magnesium, 2.1 times more Phosphorus, 3 times more Selenium, 2.1 times more Zinc and 1.3 times more Water than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes and Boiled California Red Kidney Beans have similar amounts of Manganese and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Oven-heated Frozen Cottage-cut French Fried Potatoes have 1.8 times more Energy, 91.1 times more Fat, 278.1 times more Saturated Fat, 30.8 times more Omega 6 and 1.5 times more Carbohydrate than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 2.9 times more Fiber and 2.7 times more Protein than Oven-heated Frozen Cottage-cut French Fried Potatoes.
• Both Oven-heated Frozen Cottage-cut French Fried Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.