Comparing Nutrients in 500 calories Boiled California Red Kidney Beans VS Potatoes

Weight per 500 calories

• Boiled California Red Kidney Beans: 403g
• Potatoes: 649g

Boiled California Red Kidney Beans have 1.6 times more energy per 100g than Potatoes. It has average energy density when compared to other foods. Raw Whole Potatoes having average energy density.

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Potatoes?

Macros Ratio

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

Macro Nutrients

	Boiled California Red Kidney Beans	Potatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.056g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.081g	1.22% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	87.4% 114g	130g per day for Men 19-50 years
Sugars	NA	7.34% 5.32g	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	2.33% 1.7g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	99% 37.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	65.7% 37g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43.3% 0.52mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.18mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	149% 1.94mg	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	74.6% 298μg	24.4% 97μg	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	5.38% 4.84mg	142% 128mg	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	0.43% 0.065mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Potatoes	Recommended Dietary Allowance
Calcium	26.6% 266mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	129% 1.17mg	79.4% 0.71mg	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	150% 12mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	35.6% 149mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	43% 0.99mg	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	79% 552mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	81% 2760mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.84μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	2.6% 39mg	1500mg per day for Men 19-50 years
Zinc	31.5% 3.47mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	7.3% 270g	14% 515g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Potatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled California Red Kidney Beans or Potatoes?

Lets compare vitamin content per 500 calories of Boiled California Red Kidney Beans vs Potatoes:

• 500 calories of Boiled California Red Kidney Beans have 1.2 times more Vitamin B2 and 3.1 times more Vitamin B9 than Potatoes.
• While 500 kcal of Raw Whole Potatoes contain 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.
• Both Boiled California Red Kidney Beans and Potatoes provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled California Red Kidney Beans vs Potatoes:

• 500 calories of Boiled California Red Kidney Beans have 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 Potatoes.
• While 500 kcal of Raw Whole Potatoes contain 1.6 times more Potassium and 1.9 times more Water than Boiled California Red Kidney Beans.
• 500 calories of Potatoes lack sufficient amounts of Calcium
• Both Boiled California Red Kidney Beans as well as Raw Whole Potatoes lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled California Red Kidney Beans have 2.8 times more Fiber and 2.8 times more Protein than Potatoes.
• While 500 kcal of Raw Whole Potatoes contain 1.3 times more Carbohydrate than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Potatoes offer comparable quantities of Energy per 500 calories.
• Both Boiled California Red Kidney Beans as well as Raw Whole Potatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.