Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Baked Potato Flesh with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Baked Potato Flesh with Salt	8%	1%	91%

Macro Nutrients

	Boiled Kidney Beans	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.55% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	3.32% 2.4g	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	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	24% 9.07g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	22% 12.3g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	12.4% 1.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	15.7% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	33% 0.43mg	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	46% 184μg	3.2% 12.8μg	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	1.9% 1.7mg	20% 18mg	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	0.28% 0.043mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Baked Potato Flesh with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	34% 0.3mg	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	39.3% 3.15mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	9.92% 0.23mg	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	28% 196mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	16.3% 554mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	22.8% 342mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	3.74% 0.41mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Baked Potato Flesh with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kidney Beans versus 5 oz of Baked Potato Flesh with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Baked Potato Flesh with Salt:

• 5 ounces of Boiled Kidney Beans have 1.5 times more Vitamin B1, 2.8 times more Vitamin B2, 14.4 times more Vitamin B9 and 28 times more Vitamin K than Baked Potato Flesh with Salt.
• While 5 oz of Baked Potatoes Flesh with Salt contain 2.4 times more Vitamin B3, 2.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 10.7 times more Vitamin C than Boiled All Types Kidney Beans.
• 5 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Baked Potato Flesh with Salt have insufficient amounts of Vitamin B2 and Vitamin K
• Both Boiled All Types Kidney Beans as well as Baked Potatoes Flesh with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Baked Potato Flesh with Salt:

• 5 ounces of Boiled Kidney Beans have 7 times more Calcium, 6.3 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 2.8 times more Phosphorus, 3.7 times more Selenium and 3.4 times more Zinc than Baked Potato Flesh with Salt.
• While 5 oz of Baked Potatoes Flesh with Salt contain 241 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Baked Potato Flesh with Salt contain similar levels of Copper and Potassium per five ounces.
• 5 ounces of Baked Potato Flesh with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kidney Beans have 1.4 times more Energy, 17 times more Omega 3, 4.3 times more Fiber and 4.4 times more Protein than Baked Potato Flesh with Salt.
• While 5 oz of Baked Potatoes Flesh with Salt contain 5.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Baked Potato Flesh with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Baked Potato Flesh with Salt provide inadequate amounts of Omega 3
• Both Boiled All Types Kidney Beans as well as Baked Potatoes Flesh with Salt provide inadequate amounts of Omega 6 in five ounces.