Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Canned Kidney Beans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	29% 840kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	151% 196g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	% 18.5g	% 4.5g	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	41% 23g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	163% 2.12mg	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	67.5% 270μg	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	140% 126mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	34% 340mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	193% 1.74mg	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	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	75.2% 1.73mg	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	103% 720mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	197% 2960mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	21% 780g	20.7% 767g	3700g per day for Men 19-50 years

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

• Canned All Types Kidney Beans have 1.6 times more Vitamin B1, 1.3 times more Vitamin B9 and 1.5 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.9 times more Vitamin B3, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 10.5 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 1 kg.
• Both Canned All Types Kidney Beans as well as Baked Whole Red 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 Baked Red Potatoes:

• Canned All Types Kidney Beans have 3.8 times more Calcium, 1.7 times more Iron, 1.3 times more Phosphorus and 24.7 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Copper and 2.3 times more Potassium than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Baked Whole Red Potatoes have similar amounts of Magnesium, Manganese, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned All Types Kidney Beans have 5.5 times more Omega 3, 1.3 times more Sugars, 2.4 times more Fiber and 2.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Baked Whole Red Potatoes have similar amounts of Energy per 1 kg.
• Both Canned All Types Kidney Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.