Comparing Nutrients in 500 calories Boiled Potato Flesh, Cooked In Skin VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Boiled Potato Flesh, Cooked In Skin: 575g
• Canned Red Kidney Beans with Liquids: 617g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.57g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.6% 0.057g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	70.4% 92g	130g per day for Men 19-50 years
Sugars	7.2% 5.23g	15.8% 11.4g	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	2.3% 1.67g	0% 0g	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	% 1.95g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 11.4g	g per day for Men 19-50 years
Fiber	27.2% 10.3g	70% 26.5g	38g per day for Men 19-50 years
Protein	19% 10.7g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.8% 0.61mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.84% 0.11mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.7% 8.27mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.8% 3mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	38% 0.49mg	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	14.4% 57.5μg	35.5% 142μg	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	83% 74.7mg	5.5% 4.94mg	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	0.38% 0.057mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.5% 12.6μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	2.87% 28.7mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	101% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	7.1% 284μg	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	22.3% 1.8mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	34.5% 0.79mg	78% 1.8mg	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	36% 253mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	64% 2178mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	3.13% 1.72μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	1.53% 23mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	12% 442g	13% 481g	3700g per day for Men 19-50 years

Boiled Potato Flesh, Cooked In Skin VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Potato Flesh, Cooked In Skin or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 500 calories of Boiled Potato Flesh, Cooked In Skin vs Canned Red Kidney Beans with Liquids:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 2.7 times more Vitamin B3, 3.7 times more Vitamin B5, 3.5 times more Vitamin B6 and 15.1 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 3.6 times more Vitamin B2, 2.5 times more Vitamin B9 and 2 times more Vitamin K than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 500 calories.

Comparing minerals per 500 calories for Boiled Potato Flesh, Cooked In Skin vs Canned Red Kidney Beans with Liquids:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 1.4 times more Potassium than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 6.2 times more Calcium, 4.3 times more Iron, 1.5 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 3.9 times more Selenium, 68.7 times more Sodium and 2.2 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Canned Red Kidney Beans with Liquids contain similar levels of Copper and Water per 500 calories.
• 500 calories of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Potato Flesh, Cooked In Skin have 1.3 times more Carbohydrate than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 5.5 times more Omega 3, 2.2 times more Sugars, 2.6 times more Fiber and 3 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 500 calories.
• 500 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 Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.