Comparing Nutrients in 1 kilogram Boiled California Red Kidney Beans VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Potatoes	10%	1%	89%

Macro Nutrients

	Boiled California Red Kidney Beans	Potatoes	Recommended Dietary Allowance
Energy	42.8% 1240kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.78% 0.25g	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	135% 175g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 3.1g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	245% 93g	55.3% 21g	38g per day for Men 19-50 years
Protein	163% 91g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Potatoes	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	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.7% 0.62mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.8% 5.4mg	66.3% 10.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.8% 2.2mg	59% 2.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	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	185% 740μg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.7% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Potatoes	Recommended Dietary Allowance
Calcium	66% 660mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	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	373% 30mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	138% 3.18mg	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	196% 1370mg	81.4% 570mg	700mg per day for Men 19-50 years
Potassium	123% 4190mg	125% 4250mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	4% 60mg	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	21.4% 793g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Potatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled California Red Kidney Beans versus 1 kg of Potatoes 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 Potatoes:

• 1 kilogram of Boiled California Red Kidney Beans has 1.6 times more Vitamin B1, 1.9 times more Vitamin B2 and 4.9 times more Vitamin B9 than Potatoes.
• While 1 kg of Raw Whole Potatoes contains 2 times more Vitamin B3, 1.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 16.4 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 kilogram of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Whole Potatoes 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 Potatoes:

• 1 kilogram of Boiled California Red Kidney Beans has 5.5 times more Calcium, 2.6 times more Copper, 3.7 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 3 times more Selenium and 2.9 times more Zinc than Potatoes.
• Both Boiled California Red Kidney Beans and Potatoes contain similar levels of Potassium per one kilogram.
• 1 kilogram of Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled California Red Kidney Beans has 1.6 times more Energy, 3.2 times more Omega 3, 1.3 times more Carbohydrate, 4.4 times more Fiber and 4.5 times more Protein than Potatoes.
• 1 kilogram of Potatoes provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Whole Potatoes provide inadequate amounts of Omega 6 in one kilogram.