Comparing Nutrients in 1 pound Microwaved Potatoes VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potatoes	9%	1%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Microwaved Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	16.4% 476kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	78% 102g	130g per day for Men 19-50 years
Sugars	NA	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	27.5% 10.4g	111% 42g	38g per day for Men 19-50 years
Protein	19.8% 11g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potatoes	Boiled 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	45.4% 0.54mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.15mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.6% 7.77mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	36.3% 0.47mg	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	13.6% 54.4μg	84% 336μg	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	76% 68.5mg	6.05% 5.44mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5% 50mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	146% 1.3mg	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	70.3% 5.62mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	57.6% 1.32mg	62.7% 1.44mg	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	68% 476mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	59.6% 2028mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	8.83% 327g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Microwaved Potatoes vs Boiled California Red Kidney Beans:

• Whole Microwaved Potatoes have 3.2 times more Vitamin B3, 2.1 times more Vitamin B5, 3.3 times more Vitamin B6 and 12.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.9 times more Vitamin B2 and 6.2 times more Vitamin B9 than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 per 1 lb.
• Both Whole Microwaved Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Microwaved Potatoes vs Boiled California Red Kidney Beans:

• Boiled California Red Kidney Beans contain 6 times more Calcium, 2.4 times more Iron, 1.8 times more Magnesium, 1.3 times more Phosphorus, 3 times more Selenium and 2.4 times more Zinc than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Boiled California Red Kidney Beans have similar amounts of Copper, Manganese, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled California Red Kidney Beans contain 3.2 times more Omega 3, 4 times more Fiber and 3.7 times more Protein than Whole Microwaved Potatoes.
• Both Whole Microwaved Potatoes and Boiled California Red Kidney Beans have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Whole Microwaved Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.