Comparing Nutrients in 500 calories Boiled Kidney BeansVS Frozen Cottage-cut French Fried Potatoes

Weight per 500 calories

Boiled Kidney Beans

394g

Frozen Cottage-cut French Fried Potatoes

327g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Frozen Cottage-cut French Fried Potatoes

33%

61%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Frozen Cottage-cut French Fried Potatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.03%1.97g

Fat

19.5%19g

1.97 gvs19 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.9%0.29g

Saturated Fat

28%8.96g

0.29 gvs8.96 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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42%0.67g

Omega 3

0.67 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.5%0.43g

Omega 6

8.32%1.4g

0.43 gvs1.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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69%89.8g

Carbohydrate

60.3%78.4g

89.8 gvs78.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.74%1.26g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.26 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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66.3%25g

Fiber

25.8%9.8g

25 gvs9.8 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61%34g

Protein

14%7.9g

34 gvs7.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Kidney Beansvs Frozen Cottage-cut French Fried Potatoes

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.5%0.63mg

Vitamin B1

27%0.32mg

Thiamine

0.63 mgvs0.32 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17.6%0.23mg

Vitamin B2

5.8%0.075mg

Riboflavin

0.23 mgvs0.075 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.2%2.28mg

Vitamin B3

36.5%5.85mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs5.85 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.3%0.87mg

Vitamin B5

35.3%1.76mg

Pantothenic acid

0.87 mgvs1.76 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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36.3%0.47mg

Vitamin B6

45.2%0.59mg

Pyridoxine

0.47 mgvs0.59 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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128%512μg

Vitamin B9

12.3%49μg

Folates and Folic Acid

512 μgvs49 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.25%4.72mg

Vitamin C

30.5%27.5mg

Ascorbic acid

4.72 mgvs27.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.79%0.12mg

Vitamin E

Tocopherols and Tocotrienols

0.12 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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27.6%33μg

Vitamin K

Phytomenadione or phylloquinone

33 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kidney Beansvs Frozen Cottage-cut French Fried Potatoes

13.8%138mg

Calcium

2.3%23mg

138 mgvs23 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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94%0.85mg

Copper

51%0.46mg

0.85 mgvs0.46 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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109%8.74mg

Iron

43%3.43mg

8.74 mgvs3.43 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.4%165mg

Magnesium

12.4%52.3mg

165 mgvs52.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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73.6%1.7mg

Manganese

30.4%0.7mg

1.7 mgvs0.7 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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77.6%543mg

Phosphorus

21.5%150mg

543 mgvs150 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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47%1594mg

Potassium

32.5%1105mg

1594 mgvs1105 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.87%4.33μg

Selenium

1.8%0.98μg

4.33 μgvs0.98 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.94mg

Sodium

6.97%105mg

3.94 mgvs105 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35.8%3.94mg

Zinc

8.6%0.95mg

3.94 mgvs0.95 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.12%264g

Water

5.9%218g

264 gvs218 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Frozen Cottage-cut French Fried Potatoes:

Boiled All Types Kidney Beans have 1.9 times more Vitamin B1, 3 times more Vitamin B2 and 10.4 times more Vitamin B9 than Frozen Cottage-cut French Fried Potatoes.
While Frozen Cottage-cut French Fried Potatoes contain 2.6 times more Vitamin B3, 2 times more Vitamin B5 and 5.8 times more Vitamin C than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Frozen Cottage-cut French Fried Potatoes have similar amounts of Vitamin B6 per 500 kcal.
Both Boiled All Types Kidney Beans as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Frozen Cottage-cut French Fried Potatoes:

Boiled All Types Kidney Beans have 6 times more Calcium, 1.8 times more Copper, 2.5 times more Iron, 3.2 times more Magnesium, 2.4 times more Manganese, 3.6 times more Phosphorus, 1.4 times more Potassium, 4.4 times more Selenium, 4.2 times more Zinc and 1.2 times more Water than Frozen Cottage-cut French Fried Potatoes.
While Frozen Cottage-cut French Fried Potatoes contain 26.6 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 2.6 times more Fiber and 4.3 times more Protein than Frozen Cottage-cut French Fried Potatoes.
While Frozen Cottage-cut French Fried Potatoes contain 9.6 times more Fat, 31.2 times more Saturated Fat and 3.3 times more Omega 6 than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Frozen Cottage-cut French Fried Potatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled All Types Kidney Beans as well as Frozen Cottage-cut French Fried Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansFrozen Cottage-cut French Fried PotatoesVS Canned Kidney BeansBoiled Kidney BeansVS Oven-heated Frozen Cottage-cut French Fried PotatoesFrozen Cottage-cut French Fried PotatoesVS Oven-heated Frozen Cottage-cut French Fried Potatoes

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Frozen Cottage-cut French Fried Potatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Frozen Cottage-cut French Fried Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: