Comparing Nutrients in 1 pound Potato Bread VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Potato Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	41.6% 1207kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	79.6% 103g	130g per day for Men 19-50 years
Sugars	58.7% 42.5g	2% 1.45g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	75.2% 28.6g	76.4% 29g	38g per day for Men 19-50 years
Protein	101% 56.7g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	42% 0.54mg	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	143% 572μg	147% 590μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	6.05% 5.44mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.5% 9.07IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.2% 2.13mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	85.3% 853mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	109% 0.98mg	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	128% 10.2mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	85% 1.95mg	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	239% 1674mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	54% 1837mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	113% 1701mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	4.1% 152g	8.2% 304g	3700g per day for Men 19-50 years

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

• Potato Bread has more Vitamin A, 1.8 times more Vitamin B2, 2.2 times more Vitamin B3, 3.7 times more Vitamin B5, 1.9 times more Vitamin B6, more Vitamin B12 and 15.7 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Vitamin C than Potato Bread.
• Both Potato Bread and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B9 and Vitamin K per 1 lb.
• Both Potato Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Potato Bread vs Boiled Kidney Beans:

• Potato Bread has 5.4 times more Calcium, 2.7 times more Phosphorus, 1.8 times more Potassium, 8.6 times more Selenium, 375 times more Sodium and 1.4 times more Zinc than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Copper, 1.5 times more Magnesium, 1.7 times more Manganese and 2 times more Water than Potato Bread.
• Both Potato Bread and Boiled All Types Kidney Beans have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Potato Bread has 2.1 times more Energy, 6.3 times more Fat, 2.1 times more Carbohydrate, 29.3 times more Sugars and 1.4 times more Protein than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Omega 3 than Potato Bread.
• Both Potato Bread and Boiled All Types Kidney Beans have similar amounts of Fiber per 1 lb.
• Both Potato Bread as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.