Comparing Nutrients in 14 ounces Baked Potatoes VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potatoes	10%	1%	89%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baked Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	12.7% 369kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.6% 84g	68.4% 89g	130g per day for Men 19-50 years
Sugars	6.46% 4.7g	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	1.86% 1.35g	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	% 1.75g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	23% 8.73g	97% 37g	38g per day for Men 19-50 years
Protein	17.7% 9.92g	64.7% 36.2g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	42.7% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	31.8% 0.41mg	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	27.8% 111μg	73.4% 294μg	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	42.3% 38mg	5.3% 4.76mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	127% 1.15mg	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	53.6% 4.3mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	55% 1.26mg	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	39.7% 278mg	77.7% 544mg	700mg per day for Men 19-50 years
Potassium	62.5% 2123mg	49% 1663mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	8.03% 297g	7.18% 266g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Boiled California Red Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potatoes versus 14 oz of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potatoes vs Boiled California Red Kidney Beans:

• 14 ounces of Baked Potatoes have 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6 and 8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 2 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.6 times more Vitamin B9 than Whole Baked Potatoes.
• 14 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Whole Baked Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potatoes vs Boiled California Red Kidney Beans:

• 14 ounces of Baked Potatoes have 1.3 times more Potassium than Boiled California Red Kidney Beans.
• While 14 oz of Boiled California Red Kidney Beans contain 4.4 times more Calcium, 2.4 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 3 times more Selenium and 2.4 times more Zinc than Whole Baked Potatoes.
• 14 ounces of Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled California Red Kidney Beans contain 1.3 times more Energy, 2.5 times more Omega 3, 4.2 times more Fiber and 3.7 times more Protein than Whole Baked Potatoes.
• Both Baked Potatoes and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Baked Potatoes provide inadequate amounts of Omega 3
• Both Whole Baked Potatoes as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.