Comparing Nutrients in 1 kilogram Microwaved Potato Flesh VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh	8%	1%	91%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Microwaved Potato Flesh	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	34.5% 1000kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	106% 1.7g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	179% 233g	175% 228g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	42% 16g	168% 64g	38g per day for Men 19-50 years
Protein	37.5% 21g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh	Boiled 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	108% 1.3mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	36% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	119% 5.97mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	92% 1.2mg	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	30% 120μg	325% 1300μg	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	168% 151mg	13.3% 12mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	70% 84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potato Flesh	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	263% 2.37mg	240% 2.16mg	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	51.3% 4.1mg	278% 22mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	187% 4.3mg	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	156% 1090mg	197% 1380mg	700mg per day for Men 19-50 years
Potassium	121% 4110mg	119% 4050mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	91% 10mg	11mg per day for Men 19-50 years
Water	20% 736g	18% 669g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Microwaved Potato Flesh vs Boiled Kidney Beans:

• Microwaved Potato, Flesh Only no Salt has 2.8 times more Vitamin B3, 2.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 12.6 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Vitamin B2 and 10.8 times more Vitamin B9 than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 per 1 kg.
• Both Microwaved Potato, Flesh Only no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Microwaved Potato Flesh vs Boiled Kidney Beans:

• Boiled All Types Kidney Beans contain 7 times more Calcium, 5.4 times more Iron, 1.7 times more Magnesium, 2.5 times more Manganese, 1.3 times more Phosphorus, 2.8 times more Selenium and 3 times more Zinc than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt and Boiled All Types Kidney Beans have similar amounts of Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans contain 1.3 times more Energy, 17 times more Omega 3, 4 times more Fiber and 4.1 times more Protein than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato, Flesh Only no Salt and Boiled All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Microwaved Potato, Flesh Only no Salt as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.