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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	42.8% 1240kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	172% 224g	155% 201g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	% 1.9g	g per day for Men 19-50 years
Fiber	245% 93g	47.4% 18g	38g per day for Men 19-50 years
Protein	163% 91g	33.4% 18.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	90% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	104% 5.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	18.3% 22μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	66% 660mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	111% 3790mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	78% 8.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	18% 669g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Potato Flesh, Cooked In Skin per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled California Red Kidney Beans has 1.2 times more Vitamin B1, 3.1 times more Vitamin B2 and 7.4 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 1 kg of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.7 times more Vitamin B3, 2.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 10.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled California Red Kidney Beans has 13.2 times more Calcium, 1.5 times more Copper, 9.6 times more Iron, 2.2 times more Magnesium, 2.3 times more Manganese, 3.1 times more Phosphorus, 4 times more Selenium and 2.9 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• Both Boiled California Red Kidney Beans and Boiled Potato Flesh, Cooked In Skin contain similar levels of Potassium per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.4 times more Energy, 3.2 times more Omega 3, 5.2 times more Fiber and 4.9 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• Both Boiled California Red Kidney Beans and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in one kilogram.