Comparing Nutrients in 1 pound Baked Potato Flesh VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Baked Potato Flesh	California Red Kidney Beans	Recommended Dietary Allowance
Energy	14.5% 422kcal	51.6% 1497kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	209% 271g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	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	18% 6.8g	297% 113g	38g per day for Men 19-50 years
Protein	16% 8.9g	197% 111g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	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	39.7% 0.48mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	76.4% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	58.4% 9.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	70.8% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	139% 1.8mg	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	10.2% 41μg	447% 1787μg	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	64.5% 58mg	22.7% 20.4mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	88.5% 885mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	554% 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	20% 1.6mg	530% 42.4mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	197% 4.54mg	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	32.4% 227mg	262% 1837mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	199% 6759mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	105% 11.6mg	11mg per day for Men 19-50 years
Water	9.25% 342g	1.44% 53.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS California Red Kidney Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs California Red Kidney Beans:

• 1 pound of Baked Potato Flesh has 2.8 times more Vitamin C than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 5 times more Vitamin B1, 10.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 43.8 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Baked Potatoes Flesh no Salt as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs California Red Kidney Beans:

• 1 pound of Baked Potato Flesh has 6.4 times more Water than California Red Kidney Beans.
• While 1 lb of Raw California Red Kidney Beans contains 39 times more Calcium, 5.1 times more Copper, 26.7 times more Iron, 6.4 times more Magnesium, 6.2 times more Manganese, 8.1 times more Phosphorus, 3.8 times more Potassium, 10.7 times more Selenium and 8.8 times more Zinc than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw California Red Kidney Beans contains 3.5 times more Energy, 8.4 times more Omega 3, 2.8 times more Carbohydrate, 16.6 times more Fiber and 12.4 times more Protein than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.