Comparing Nutrients in 300 calories Boiled Potato Flesh, Cooked In Skin VS Royal Red Kidney Beans

Weight per 300 calories

• Boiled Potato Flesh, Cooked In Skin: 345g
• Royal Red Kidney Beans: 91g

Raw Royal Red Kidney Beans have 3.8 times more energy per unit of mass than Boiled Potato Flesh, Cooked In Skin without Salt, which is high in comparison to other foods. Boiled Potato Flesh, Cooked In Skin having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Royal Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.34g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.09g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	2.16% 0.034g	8.66% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.52% 0.088g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.4% 69.4g	41% 53g	130g per day for Men 19-50 years
Sugars	4.33% 3.14g	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	1.38% 1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 0.66g	NA	g per day for Men 19-50 years
Fiber	16.3% 6.2g	59.8% 22.7g	38g per day for Men 19-50 years
Protein	11.5% 6.45g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Royal 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	30.5% 0.37mg	29.6% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.3% 0.069mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	12% 1.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	14.2% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.3% 1.03mg	27.8% 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	8.62% 34.5μg	89.6% 358μg	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	50% 45mg	4.56% 4.1mg	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	0.23% 0.034mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.32% 7.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.72% 17.2mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	101% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	4.26% 170μg	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	13.4% 1.07mg	99% 7.93mg	8mg per day for Men 19-50 years
Magnesium	18% 76mg	30% 126mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	44% 1mg	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	21.7% 152mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	38.4% 1307mg	36% 1227mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.03μg	5.3% 2.9μg	55μg per day for Men 19-50 years
Sodium	0.92% 13.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	9.4% 1.03mg	22% 2.43mg	11mg per day for Men 19-50 years
Water	7.17% 265g	0.29% 11g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Royal Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Potato Flesh, Cooked In Skin or Royal Red Kidney Beans?

Lets compare vitamin content per 300 calories of Boiled Potato Flesh, Cooked In Skin vs Royal Red Kidney Beans:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have 2.6 times more Vitamin B3, 2.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 10.9 times more Vitamin C than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 3.2 times more Vitamin B2 and 10.4 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Royal Red Kidney Beans provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 300 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Potato Flesh, Cooked In Skin vs Royal Red Kidney Beans:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have 24.5 times more Water than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 6.9 times more Calcium, 1.4 times more Copper, 7.4 times more Iron, 1.7 times more Magnesium, 2.1 times more Manganese, 2.4 times more Phosphorus and 2.3 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Royal Red Kidney Beans contain similar levels of Potassium per 300 calories.
• 300 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Royal Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Potato Flesh, Cooked In Skin have 1.3 times more Carbohydrate than Royal Red Kidney Beans.
• While 300 kcal of Raw Royal Red Kidney Beans contain 4 times more Omega 3, 3.7 times more Fiber and 3.6 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Royal Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories 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 Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.