Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	19.4% 562kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	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	78% 102g	70.2% 91g	130g per day for Men 19-50 years
Sugars	NA	5.7% 4.13g	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	1.8% 1.3g	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	% 1.54g	g per day for Men 19-50 years
Sucrose	NA	% 0.86g	g per day for Men 19-50 years
Fiber	111% 42g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	74% 41.4g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	104% 1.36mg	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	84% 336μg	11.3% 45.4μg	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	65.5% 59mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.3% 9.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	30% 299mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	95% 0.85mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.6% 224μg	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	169% 13.5mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	27.2% 0.63mg	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	88.8% 621mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.44% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Potato Flesh, Cooked In Skin per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Boiled California Red Kidney Beans has 1.2 times more Vitamin B1, 3.1 times more Vitamin B2 and 7.4 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin.
• While 1 lb of Boiled Potato Flesh, Cooked In Skin without Salt contains 2.7 times more Vitamin B3, 2.4 times more Vitamin B5, 2.9 times more Vitamin B6 and 10.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• Both Boiled California Red Kidney Beans as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Boiled Potato Flesh, Cooked In Skin:

• 1 pound of Boiled California Red Kidney Beans has 13.2 times more Calcium, 1.5 times more Copper, 9.6 times more Iron, 2.2 times more Magnesium, 2.3 times more Manganese, 3.1 times more Phosphorus, 4 times more Selenium and 2.9 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• Both Boiled California Red Kidney Beans and Boiled Potato Flesh, Cooked In Skin contain similar levels of Potassium per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 1.4 times more Energy, 3.2 times more Omega 3, 5.2 times more Fiber and 4.9 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• Both Boiled California Red Kidney Beans and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in one pound.