Comparing Nutrients in 5 ounces California Red Kidney Beans VS Microwaved Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Microwaved Potato Flesh	8%	1%	91%

Macro Nutrients

	California Red Kidney Beans	Microwaved Potato Flesh	Recommended Dietary Allowance
Energy	16% 468kcal	4.9% 142kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.051g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	65.2% 84.8g	25.4% 33g	130g per day for Men 19-50 years
Sugars	NA	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	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	93% 35.3g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	61.7% 34.5g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Microwaved Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	34.8% 0.45mg	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	140% 558μg	4.25% 17μg	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	7.1% 6.38mg	23.8% 21.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Microwaved Potato Flesh	Recommended Dietary Allowance
Calcium	27.6% 276mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	37.3% 0.34mg	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	166% 13.3mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	10.5% 0.24mg	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	82% 574mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	62% 2112mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: California Red Kidney Beans VS Microwaved Potato Flesh per 5 oz

Compare the macro and micronutrient content in 5 oz of California Red Kidney Beans versus 5 oz of Microwaved Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of California Red Kidney Beans vs Microwaved Potato Flesh:

• 5 ounces of California Red Kidney Beans have 4.1 times more Vitamin B1, 8.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and 32.8 times more Vitamin B9 than Microwaved Potato Flesh.
• While 5 oz of Microwaved Potato, Flesh Only no Salt contain 3.4 times more Vitamin C than Raw California Red Kidney Beans.
• 5 ounces of Microwaved Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw California Red Kidney Beans as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for California Red Kidney Beans vs Microwaved Potato Flesh:

• 5 ounces of California Red Kidney Beans have 39 times more Calcium, 4.6 times more Copper, 22.8 times more Iron, 6.4 times more Magnesium, 5.9 times more Manganese, 3.7 times more Phosphorus, 3.6 times more Potassium, 8 times more Selenium and 7.7 times more Zinc than Microwaved Potato Flesh.
• 5 ounces of Microwaved Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of California Red Kidney Beans have 3.3 times more Energy, 8.4 times more Omega 3, 2.6 times more Carbohydrate, 15.6 times more Fiber and 11.6 times more Protein than Microwaved Potato Flesh.
• 5 ounces of Microwaved Potato Flesh provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Microwaved Potato, Flesh Only no Salt provide inadequate amounts of Omega 6 in five ounces.