Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Potatoes

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Potatoes	Recommended Dietary Allowance
Energy	29% 840kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.78% 0.25g	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	135% 175g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	11.3% 8.2g	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	3.6% 2.6g	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	% 3.1g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 1.7g	g per day for Men 19-50 years
Fiber	113% 43g	55.3% 21g	38g per day for Men 19-50 years
Protein	93% 52.2g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Potatoes	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	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	66.3% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	229% 2.98mg	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	37.5% 150μg	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	219% 197mg	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	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Potatoes	Recommended Dietary Allowance
Calcium	34% 340mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	122% 1.1mg	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	146% 11.7mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	66.5% 1.53mg	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	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	4% 60mg	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	21.4% 793g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Potatoes:

• Canned All Types Kidney Beans have 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.4 times more Vitamin B9 and 2.1 times more Vitamin K than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 2.6 times more Vitamin B3, 2.1 times more Vitamin B5, 4 times more Vitamin B6 and 16.4 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans as well as Raw Whole Potatoes have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 1 kg.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Potatoes:

• Canned All Types Kidney Beans have 2.8 times more Calcium, 1.2 times more Copper, 1.4 times more Iron, 1.6 times more Phosphorus, 2.3 times more Selenium, 49.3 times more Sodium and 1.5 times more Zinc than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 1.8 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Raw Whole Potatoes have similar amounts of Magnesium, Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 8.2 times more Omega 3, 2.3 times more Sugars, 2 times more Fiber and 2.5 times more Protein than Raw Whole Potatoes.
• Both Canned All Types Kidney Beans and Raw Whole Potatoes have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Canned All Types Kidney Beans as well as Raw Whole Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.