Comparing Nutrients in 14 ounces Baked Russet Potatoes VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Baked Russet Potatoes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	13% 377kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	1.47% 1.43g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.5% 85g	45.3% 59g	130g per day for Men 19-50 years
Sugars	5.9% 4.3g	10% 7.34g	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	1.75% 1.27g	0% 0g	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	% 1.47g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.55g	% 7.34g	g per day for Men 19-50 years
Fiber	24% 9.13g	45% 17g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	Canned Red Kidney Beans with Liquids	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	22% 0.27mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	20.5% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.4% 5.35mg	12.3% 1.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	25.8% 103μg	23% 91μg	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	36.6% 33mg	3.53% 3.18mg	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	1.85% 0.28mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Russet Potatoes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	65% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	4.5% 179μg	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% 4.25mg	62% 4.96mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	39.3% 0.9mg	50.2% 1.15mg	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	40.3% 282mg	60% 421mg	700mg per day for Men 19-50 years
Potassium	64.2% 2183mg	30.4% 1032mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	8% 295g	8.36% 309g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Russet Potatoes VS Canned Red Kidney Beans with Liquids per 14 oz

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

Lets compare vitamin content per 14 ounces of Baked Russet Potatoes vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Baked Russet Potatoes have 2.7 times more Vitamin B3, 2.9 times more Vitamin B5, 4.4 times more Vitamin B6 and 10.4 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.6 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.1 times more Vitamin K than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Baked Russet Potatoes have insufficient amounts of Vitamin K
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Baked Whole Russet Potatoes as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Russet Potatoes vs Canned Red Kidney Beans with Liquids:

• 14 ounces of Baked Russet Potatoes have 2.1 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 1.6 times more Calcium, 1.4 times more Copper, 1.3 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Selenium, 18.3 times more Sodium and 1.8 times more Zinc than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Canned Red Kidney Beans with Liquids contain similar levels of Iron, Magnesium and Water per 14 ounces.
• 14 ounces of Baked Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Baked Russet Potatoes have 1.4 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
• While 14 oz of Canned Red Kidney Beans Solids and Liquids contain 3.9 times more Omega 3, 1.7 times more Sugars, 1.9 times more Fiber and 2 times more Protein than Baked Whole Russet Potatoes.
• Both Baked Russet Potatoes and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Baked Russet Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Russet Potatoes as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 14 ounces.