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

Macros Ratio

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

Macro Nutrients

	White Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Energy	23.8% 690kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	121% 157g	460% 598g	130g per day for Men 19-50 years
Sugars	16% 11.5g	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	4.7% 3.4g	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	% 5.3g	NA	g per day for Men 19-50 years
Sucrose	% 2.8g	NA	g per day for Men 19-50 years
Fiber	63% 24g	655% 249g	38g per day for Men 19-50 years
Protein	30% 17g	435% 244g	56g per day for Men 19-50 years

Vitamins

	White Potatoes	California 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	59% 0.71mg	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66.6% 10.7mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	156% 2.03mg	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	45% 180μg	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	101% 91mg	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	13.3% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	9% 90mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	1222% 11mg	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	65% 5.2mg	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	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	88.6% 620mg	579% 4050mg	700mg per day for Men 19-50 years
Potassium	120% 4070mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	22% 816g	3.18% 118g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of White Potatoes has 2 times more Vitamin C than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 7.5 times more Vitamin B1, 6.4 times more Vitamin B2, 1.9 times more Vitamin B3, 2.8 times more Vitamin B5, 2 times more Vitamin B6 and 21.9 times more Vitamin B9 than Raw Whole White Potatoes.
• Both Raw Whole White Potatoes as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of White Potatoes has 6.9 times more Water than California Red Kidney Beans.
• While 1 kg of Raw California Red Kidney Beans contains 21.7 times more Calcium, 9.5 times more Copper, 18 times more Iron, 7.6 times more Magnesium, 6.9 times more Manganese, 6.5 times more Phosphorus, 3.7 times more Potassium, 10.7 times more Selenium and 8.8 times more Zinc than Raw Whole White Potatoes.
• 1 kilogram of White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw California Red Kidney Beans contains 4.8 times more Energy, 8.4 times more Omega 3, 3.8 times more Carbohydrate, 10.4 times more Fiber and 14.5 times more Protein than Raw Whole White Potatoes.
• 1 kilogram of White Potatoes provide inadequate amounts of Omega 3
• Both Raw Whole White Potatoes as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.