Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Canned Kidney Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	29% 840kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	155% 201g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	12.6% 9.1g	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	0% 0g	4% 2.9g	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	% 0g	% 3.4g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 1.9g	g per day for Men 19-50 years
Fiber	113% 43g	47.4% 18g	38g per day for Men 19-50 years
Protein	93% 52.2g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	230% 3mg	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	90% 360μg	25% 100μg	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	13.3% 12mg	144% 130mg	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	1.33% 0.2mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	34% 340mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	209% 1.88mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12.4% 494μg	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	146% 11.7mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	60% 1.38mg	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	129% 900mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	21% 780g	21% 770g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Boiled Potato Flesh, Cooked In Skin:

• Canned All Types Kidney Beans have 2.6 times more Vitamin B2, 3.6 times more Vitamin B9 and 1.9 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• While Boiled Potato Flesh, Cooked In Skin without Salt contains 3.5 times more Vitamin B3, 3.8 times more Vitamin B5, 4 times more Vitamin B6 and 10.8 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Potato Flesh, Cooked In Skin without Salt have similar amounts of Vitamin B1 per 1 kg.
• Both Canned All Types Kidney Beans as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Boiled Potato Flesh, Cooked In Skin:

• Canned All Types Kidney Beans have 6.8 times more Calcium, 3.8 times more Iron, 1.2 times more Magnesium, 1.2 times more Manganese, 2 times more Phosphorus, 3 times more Selenium, 74 times more Sodium and 1.5 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• While Boiled Potato Flesh, Cooked In Skin without Salt contains 1.4 times more Copper and 1.6 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Potato Flesh, Cooked In Skin without Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 8.2 times more Omega 3, 2 times more Sugars, 2.4 times more Fiber and 2.8 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• While Boiled Potato Flesh, Cooked In Skin without Salt contains 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Boiled Potato Flesh, Cooked In Skin without Salt have similar amounts of Energy per 1 kg.
• Both Canned All Types Kidney Beans as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.