Comparing Nutrients in 300 calories Potatoes VS Boiled California Red Kidney Beans

Weight per 300 calories

• Potatoes: 390g
• Boiled California Red Kidney Beans: 242g

Boiled California Red Kidney Beans have 1.6 times more energy per unit of mass than Raw Whole Potatoes, which is average in comparison to other foods. Potatoes having average energy density.

Discover which food has more nutrients per 300 calories - Potatoes or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Potatoes	10%	1%	89%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.36% 0.35g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.097g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.44% 0.039g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	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	1.4% 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	% 1.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.66g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.2g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	14.3% 8g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	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	26.3% 0.32mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	19.4% 0.25mg	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	14.6% 58.4μg	44.8% 179μg	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	85.3% 76.8mg	3.23% 2.9mg	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	0.26% 0.039mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.5% 7.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	77.7% 0.7mg	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	39.4% 3.16mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.6mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	33.5% 0.77mg	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	31.7% 222mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	48.7% 1656mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	1.56% 23.4mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	8.35% 309g	4.38% 162g	3700g per day for Men 19-50 years

Potatoes VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Potatoes or Boiled California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Potatoes vs Boiled California Red Kidney Beans:

• 300 calories of Potatoes have 3.2 times more Vitamin B3, 2.2 times more Vitamin B5, 4.6 times more Vitamin B6 and 26.4 times more Vitamin C than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 3.1 times more Vitamin B9 than Raw Whole Potatoes.
• Both Potatoes and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B2 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Whole Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Potatoes vs Boiled California Red Kidney Beans:

• 300 calories of Potatoes have 1.6 times more Potassium and 1.9 times more Water than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 3.4 times more Calcium, 1.6 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Zinc than Raw Whole Potatoes.
• 300 calories of Potatoes lack sufficient amounts of Calcium
• Both Raw Whole Potatoes as well as Boiled California Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Potatoes have 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 2.8 times more Fiber and 2.8 times more Protein than Raw Whole Potatoes.
• Both Potatoes and Boiled California Red Kidney Beans offer comparable quantities of Energy per 300 calories.
• Both Raw Whole Potatoes as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.