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

Macros Ratio

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

Macro Nutrients

	Microwaved Potato Flesh	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	15.6% 454kcal	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	81.2% 106g	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	19% 7.26g	111% 42g	38g per day for Men 19-50 years
Protein	17% 9.53g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh	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	48.8% 0.59mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	111% 1.45mg	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 Potato Flesh	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	119% 1.08mg	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	23.2% 1.86mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	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	70.6% 494mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	55% 1864mg	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	2.1% 31.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	9% 334g	8.2% 304g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Microwaved Potato Flesh has 3 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 12.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.5 times more Vitamin B2 and 6.2 times more Vitamin B9 than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato Flesh and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Microwaved Potato Flesh have insufficient amounts of Vitamin B2
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Microwaved Potato, Flesh Only no Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Boiled California Red Kidney Beans contains 13.2 times more Calcium, 7.3 times more Iron, 1.9 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus, 3 times more Selenium and 2.6 times more Zinc than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato Flesh and Boiled California Red Kidney Beans contain similar levels of Copper and Potassium per one pound.
• 1 pound of Microwaved Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled California Red Kidney Beans contains 3.2 times more Omega 3, 5.8 times more Fiber and 4.3 times more Protein than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato Flesh and Boiled California Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per one pound.
• 1 pound of Microwaved Potato Flesh provide inadequate amounts of Omega 3
• Both Microwaved Potato, Flesh Only no Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.