Comparing Nutrients in 14 ounces White Potatoes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
White Potatoes	10%	1%	89%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	White Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	9.44% 274kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	6.3% 4.56g	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	1.86% 1.35g	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	% 2.1g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 7.34g	g per day for Men 19-50 years
Fiber	25% 9.53g	45% 17g	38g per day for Men 19-50 years
Protein	12% 6.67g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.4% 4.23mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	22.6% 0.29mg	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	18% 71.4μg	35.7% 143μg	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	40% 36mg	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	0.26% 0.04mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	59.5% 0.54mg	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	25.8% 2.06mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	29% 0.67mg	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	35% 246mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	47.5% 1615mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	8.75% 324g	8.37% 310g	3700g per day for Men 19-50 years

Nutrient Comparison: White Potatoes VS Canned Kidney Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of White Potatoes vs Canned Kidney Beans:

• 14 ounces of White Potatoes have 2.6 times more Vitamin B3, 2 times more Vitamin B5, 2.7 times more Vitamin B6 and 7.6 times more Vitamin C than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 2 times more Vitamin B9 and 2.6 times more Vitamin K than Raw Whole White Potatoes.
• 14 ounces of White Potatoes have insufficient amounts of Vitamin K
• 14 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Whole White Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for White Potatoes vs Canned Kidney Beans:

• 14 ounces of White Potatoes have 1.7 times more Potassium than Canned Kidney Beans.
• While 14 oz of Canned All Types Kidney Beans contain 3.8 times more Calcium, 2.3 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 18.5 times more Sodium and 1.6 times more Zinc than Raw Whole White Potatoes.
• Both White Potatoes and Canned Kidney Beans contain similar levels of Copper, Manganese and Water per 14 ounces.
• 14 ounces of White Potatoes lack sufficient amounts of Calcium
• Both Raw Whole White Potatoes as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Canned All Types Kidney Beans contain 8.2 times more Omega 3, 1.6 times more Sugars, 1.8 times more Fiber and 3.1 times more Protein than Raw Whole White Potatoes.
• Both White Potatoes and Canned Kidney Beans offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of White Potatoes provide inadequate amounts of Omega 3
• Both Raw Whole White Potatoes as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 14 ounces.