Comparing Nutrients in 1 kilogram Baked Russet Potatoes VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Russet Potatoes	11%	1%	88%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baked Russet Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	32.8% 950kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	1.34% 1.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	165% 214g	460% 598g	130g per day for Men 19-50 years
Sugars	15% 11g	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	4.4% 3.2g	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	% 3.7g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	60.5% 23g	655% 249g	38g per day for Men 19-50 years
Protein	47% 26.3g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Baked Russet Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84.3% 13.5mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	272% 3.54mg	305% 3.97mg	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	65% 260μg	985% 3940μg	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	92% 83mg	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	4.67% 0.7mg	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

	Baked Russet Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	18% 180mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	1222% 11mg	0.9mg per day for Men 19-50 years
Fluoride	11.3% 452μg	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	134% 10.7mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	435% 10mg	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	101% 710mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	162% 5500mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	20% 745g	3.18% 118g	3700g per day for Men 19-50 years

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

• Baked Whole Russet Potatoes have 1.8 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 7.9 times more Vitamin B1, 4.6 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 15.2 times more Vitamin B9 than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes and Raw California Red Kidney Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Baked Whole Russet Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked Russet Potatoes vs California Red Kidney Beans:

• Baked Whole Russet Potatoes have 6.3 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 10.8 times more Calcium, 10.3 times more Copper, 8.7 times more Iron, 5.3 times more Magnesium, 4.4 times more Manganese, 5.7 times more Phosphorus, 2.7 times more Potassium, 6.4 times more Selenium and 7.3 times more Zinc than Baked Whole Russet Potatoes.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans contain 3.5 times more Energy, 6.5 times more Omega 3, 2.8 times more Carbohydrate, 10.8 times more Fiber and 9.3 times more Protein than Baked Whole Russet Potatoes.
• Both Baked Whole Russet Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.