Comparing Nutrients in 1 kilogram Potatoes VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	26.6% 770kcal	113% 3290kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	95% 1.52g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	135% 175g	449% 583g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	NA	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	3.6% 2.6g	NA	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	% 3.1g	NA	g per day for Men 19-50 years
Sucrose	% 1.7g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	655% 249g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	452% 253g	56g per day for Men 19-50 years

Vitamins

	Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.5% 0.81mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.6% 0.32mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.3% 10.6mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	229% 2.98mg	305% 3.96mg	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	37.5% 150μg	983% 3930μg	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	219% 197mg	50% 45mg	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	0.67% 0.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	131% 1310mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	1111% 10mg	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	101% 8.1mg	1088% 87mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	66.5% 1.53mg	482% 11mg	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	81.4% 570mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	125% 4250mg	396% 13460mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	21.4% 793g	3.2% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Potatoes VS Royal Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Potatoes versus 1 kg of Royal Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Potatoes has 4.4 times more Vitamin C than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 4.8 times more Vitamin B1, 7.5 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 26.2 times more Vitamin B9 than Raw Whole Potatoes.
• Both Raw Whole Potatoes as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Potatoes vs Royal Red Kidney Beans:

• 1 kilogram of Potatoes has 6.7 times more Water than Royal Red Kidney Beans.
• While 1 kg of Raw Royal Red Kidney Beans contains 10.9 times more Calcium, 9.1 times more Copper, 10.7 times more Iron, 6 times more Magnesium, 7.2 times more Manganese, 7.1 times more Phosphorus, 3.2 times more Potassium, 8 times more Selenium and 8.9 times more Zinc than Raw Whole Potatoes.
• 1 kilogram of Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Royal Red Kidney Beans contains 4.3 times more Energy, 15.2 times more Omega 3, 3.3 times more Carbohydrate, 11.9 times more Fiber and 12.4 times more Protein than Raw Whole Potatoes.
• 1 kilogram of Potatoes provide inadequate amounts of Omega 3
• Both Raw Whole Potatoes as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.