Comparing Nutrients in 14 ounces California Red Kidney Beans VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	California Red Kidney Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	45% 1310kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	183% 237g	61.5% 80g	130g per day for Men 19-50 years
Sugars	NA	5% 3.6g	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	1.6% 1.15g	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	% 1.35g	g per day for Men 19-50 years
Sucrose	NA	% 0.75g	g per day for Men 19-50 years
Fiber	260% 99g	19% 7.14g	38g per day for Men 19-50 years
Protein	173% 97g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	91% 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	391% 1564μg	9.92% 39.7μg	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	20% 18mg	57.3% 51.6mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	77.4% 774mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.9% 196μg	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	464% 37mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	24% 0.55mg	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	230% 1607mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	44.2% 1504mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	8.26% 306g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Boiled Potato Flesh, Cooked In Skin:

• Raw California Red Kidney Beans have 5 times more Vitamin B1, 11 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 39.4 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• While Boiled Potato Flesh, Cooked In Skin without Salt contains 2.9 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Boiled Potato Flesh, Cooked In Skin:

• Raw California Red Kidney Beans have 39 times more Calcium, 5.9 times more Copper, 30.2 times more Iron, 7.3 times more Magnesium, 7.2 times more Manganese, 9.2 times more Phosphorus, 3.9 times more Potassium, 10.7 times more Selenium and 8.5 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• While Boiled Potato Flesh, Cooked In Skin without Salt contains 6.6 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 3.8 times more Energy, 8.4 times more Omega 3, 3 times more Carbohydrate, 13.8 times more Fiber and 13 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Raw California Red Kidney Beans as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.