Comparing Nutrients in 1 pound Boiled Kidney Beans VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Potatoes	10%	1%	89%

Macro Nutrients

	Boiled Kidney Beans	Potatoes	Recommended Dietary Allowance
Energy	20% 576kcal	12% 349kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.6% 103g	61% 79.3g	130g per day for Men 19-50 years
Sugars	2% 1.45g	5.13% 3.7g	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	1.63% 1.18g	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	% 1.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	76.4% 29g	25% 9.53g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	60.5% 0.73mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	26.8% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	104% 1.35mg	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	147% 590μg	17% 68μg	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	6.05% 5.44mg	99% 89.4mg	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	0.91% 0.14mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	7.56% 9.07μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Potatoes	Recommended Dietary Allowance
Calcium	16% 159mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	55.4% 0.5mg	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	126% 10mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	30% 0.69mg	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	89.4% 626mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	56.7% 1928mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Potatoes:

• Boiled All Types Kidney Beans have 2 times more Vitamin B1, 1.8 times more Vitamin B2, 8.7 times more Vitamin B9 and 4.2 times more Vitamin K than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 1.8 times more Vitamin B3, 1.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 16.4 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Potatoes:

• Boiled All Types Kidney Beans have 2.9 times more Calcium, 2 times more Copper, 2.7 times more Iron, 1.8 times more Magnesium, 2.8 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Selenium and 3.3 times more Zinc than Raw Whole Potatoes.
• Both Boiled All Types Kidney Beans and Raw Whole Potatoes have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 1.6 times more Energy, 17 times more Omega 3, 1.3 times more Carbohydrate, 3 times more Fiber and 4.2 times more Protein than Raw Whole Potatoes.
• While Raw Whole Potatoes contain 2.6 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Whole Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.