Comparing Nutrients in 100 calories Boiled Kidney Beans VS Canned Potatoes

Weight per 100 calories

• Boiled Kidney Beans: 78.7g
• Canned Potatoes: 167g

Boiled Kidney Beans have 2.1 times more energy per 100g than Canned Potatoes. It has average energy density when compared to other foods. Canned Potatoes Solids no Salt having low energy density.

Which food has more nutrients per 100 calories - Boiled Kidney Beans or Canned Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Potatoes	9%	3%	88%

Macro Nutrients

	Boiled Kidney Beans	Canned Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.39g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.27% 0.085g	32g per day for Men 19-50 years
Omega 3	8.37% 0.13g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.5% 0.085g	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	14% 18g	17.4% 22.7g	130g per day for Men 19-50 years
Sugars	0.35% 0.25g	1.36% 0.98g	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	13.3% 5.04g	10.5% 4g	38g per day for Men 19-50 years
Protein	12% 6.83g	4.17% 2.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.5% 0.13mg	9.72% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.46mg	9.6% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.46% 0.17mg	8.17% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.27% 0.094mg	24.4% 0.32mg	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	25.6% 102μg	2.5% 10μg	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	1.05% 0.94mg	9.44% 8.5mg	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	0.16% 0.024mg	0.56% 0.083mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.5% 6.6μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Potatoes	Recommended Dietary Allowance
Calcium	2.76% 27.6mg	0.83% 8.33mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	10.6% 0.095mg	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	22% 1.75mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	7.87% 33mg	5.56% 23.3mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	8.7% 0.2mg	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	15.5% 109mg	6.67% 46.7mg	700mg per day for Men 19-50 years
Potassium	9.38% 319mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	1.57% 0.87μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.052% 0.79mg	0.56% 8.33mg	1500mg per day for Men 19-50 years
Zinc	7.16% 0.79mg	4.24% 0.47mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	3.8% 141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Kidney Beans vs Canned Potatoes:

• Boiled All Types Kidney Beans have 2.7 times more Vitamin B2, 10.2 times more Vitamin B9 and 2.6 times more Vitamin K than Canned Potatoes Solids no Salt.
• While Canned Potatoes Solids no Salt contain 3.4 times more Vitamin B3, 2.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 9 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Potatoes Solids no Salt have similar amounts of Vitamin B1 per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Canned Potatoes Solids no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Boiled Kidney Beans vs Canned Potatoes:

• Boiled All Types Kidney Beans have 3.3 times more Calcium, 1.8 times more Copper, 1.4 times more Magnesium, 1.7 times more Manganese, 2.3 times more Phosphorus and 1.7 times more Zinc than Canned Potatoes Solids no Salt.
• While Canned Potatoes Solids no Salt contain 1.7 times more Selenium and 2.7 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Potatoes Solids no Salt have similar amounts of Iron and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled All Types Kidney Beans have 4 times more Omega 3, 1.3 times more Fiber and 2.9 times more Protein than Canned Potatoes Solids no Salt.
• While Canned Potatoes Solids no Salt contain 1.3 times more Carbohydrate and 3.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Potatoes Solids no Salt have similar amounts of Energy per 100 kcal.
• Both Boiled All Types Kidney Beans as well as Canned Potatoes Solids no Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.