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

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	13.6% 395kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	11.6% 8.4g	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	1.8% 1.3g	0% 0g	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	% 1.54g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.86g	% 8.4g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	15% 8.5g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.53mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.36mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	28% 0.36mg	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	11.3% 45.4μg	26% 104μg	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	65.5% 59mg	4.03% 3.63mg	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	0.3% 0.045mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.3% 9.98μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	5.6% 224μg	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	17.6% 1.4mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	27.2% 0.63mg	57.4% 1.3mg	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	28.5% 200mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	50.6% 1719mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	9.44% 349g	9.56% 354g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 2.9 times more Vitamin B3, 4 times more Vitamin B5, 3.7 times more Vitamin B6 and 16.3 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 3.4 times more Vitamin B2, 2.3 times more Vitamin B9 and 1.9 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2 and Vitamin K
• 1 pound of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Boiled Potato Flesh, Cooked In Skin has 1.3 times more Copper and 1.5 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 5.8 times more Calcium, 4 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus, 3.7 times more Selenium, 64 times more Sodium and 2.1 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Canned Red Kidney Beans with Liquids contain similar levels of Water 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 Potato Flesh, Cooked In Skin has 1.4 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 5.1 times more Omega 3, 2 times more Sugars, 2.4 times more Fiber and 2.8 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per one pound.
• 1 pound of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one pound.