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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	51.6% 1497kcal	13.6% 395kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	209% 271g	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	297% 113g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	197% 111g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	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	200% 2.4mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	40.8% 6.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	47% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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

	California Red Kidney Beans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	88.5% 885mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	17.6% 1.4mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	50.6% 1719mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	9.44% 349g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 5 times more Vitamin B1, 11 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 39.4 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• While Boiled Potato Flesh, Cooked In Skin without Salt contains 2.9 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw 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 1 lb.

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

• Raw California Red Kidney Beans have 39 times more Calcium, 5.9 times more Copper, 30.2 times more Iron, 7.3 times more Magnesium, 7.2 times more Manganese, 9.2 times more Phosphorus, 3.9 times more Potassium, 10.7 times more Selenium and 8.5 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• While Boiled Potato Flesh, Cooked In Skin without Salt contains 6.6 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Raw California Red Kidney Beans have 3.8 times more Energy, 8.4 times more Omega 3, 3 times more Carbohydrate, 13.8 times more Fiber and 13 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Raw California Red Kidney Beans as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.