Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Baked Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Baked Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Boiled Kidney Beans	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Energy	17.4% 504kcal	12.7% 369kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	9.3% 6.75g	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	67% 25.4g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	14% 7.78g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	92% 1.2mg	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	129% 516μg	8.93% 35.7μg	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	5.3% 4.76mg	56.4% 51mg	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	0.79% 0.12mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	14% 139mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	95% 0.85mg	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	110% 8.8mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	27.8% 0.64mg	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	78.2% 548mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	63.8% 957mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	7.2% 266g	8.1% 299g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Baked Potato Flesh with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Kidney Beans versus 14 oz of Baked Potato Flesh with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Baked Potato Flesh with Salt:

• 14 ounces of Boiled Kidney Beans have 1.5 times more Vitamin B1, 2.8 times more Vitamin B2, 14.4 times more Vitamin B9 and 28 times more Vitamin K than Baked Potato Flesh with Salt.
• While 14 oz of Baked Potatoes Flesh with Salt contain 2.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 10.7 times more Vitamin C than Boiled All Types Kidney Beans.
• 14 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin C
• 14 ounces of Baked Potato Flesh with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled All Types Kidney Beans as well as Baked Potatoes Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Baked Potato Flesh with Salt:

• 14 ounces of Boiled Kidney Beans have 7 times more Calcium, 6.3 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 2.8 times more Phosphorus, 3.7 times more Selenium and 3.4 times more Zinc than Baked Potato Flesh with Salt.
• While 14 oz of Baked Potatoes Flesh with Salt contain 241 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Baked Potato Flesh with Salt contain similar levels of Copper and Potassium per 14 ounces.
• 14 ounces of Baked Potato Flesh with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Kidney Beans have 1.4 times more Energy, 17 times more Omega 3, 4.3 times more Fiber and 4.4 times more Protein than Baked Potato Flesh with Salt.
• While 14 oz of Baked Potatoes Flesh with Salt contain 5.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Baked Potato Flesh with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Baked Potato Flesh with Salt provide inadequate amounts of Omega 3
• Both Boiled All Types Kidney Beans as well as Baked Potatoes Flesh with Salt provide inadequate amounts of Omega 6 in 14 ounces.