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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Microwaved Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Red Kidney Beans	Microwaved Potato Flesh	Recommended Dietary Allowance
Energy	6.2% 180kcal	4.9% 142kcal	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	0.89% 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	25.4% 33g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	27.6% 10.5g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	22% 12.3g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	19% 0.23mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	2.73% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	1.9% 1.7mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Microwaved Potato Flesh	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	38% 0.34mg	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	52% 4.17mg	7.26% 0.58mg	8mg per day for Men 19-50 years
Magnesium	15% 63.8mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	28.8% 201mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	17% 571mg	17% 583mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.8% 104g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled 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 Boiled Red Kidney Beans vs Microwaved Potato Flesh:

• 5 ounces of Boiled Red Kidney Beans have 1.2 times more Vitamin B1, 2.3 times more Vitamin B2 and 10.8 times more Vitamin B9 than Microwaved Potato Flesh.
• While 5 oz of Microwaved Potato, Flesh Only no Salt contain 2.8 times more Vitamin B3, 2.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 12.6 times more Vitamin C than Boiled Red Kidney Beans.
• 5 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• 5 ounces of Microwaved Potato Flesh have insufficient amounts of Vitamin B2
• Both Boiled 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 Boiled Red Kidney Beans vs Microwaved Potato Flesh:

• 5 ounces of Boiled Red Kidney Beans have 5.6 times more Calcium, 7.2 times more Iron, 1.8 times more Magnesium, 2.8 times more Manganese, 1.3 times more Phosphorus, 3 times more Selenium and 3.2 times more Zinc than Microwaved Potato Flesh.
• Both Boiled Red Kidney Beans and Microwaved Potato Flesh contain similar levels of Copper and Potassium per five ounces.
• 5 ounces of Microwaved Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Red Kidney Beans have 1.3 times more Energy, 16.8 times more Omega 3, 4.6 times more Fiber and 4.1 times more Protein than Microwaved Potato Flesh.
• Both Boiled Red Kidney Beans and Microwaved Potato Flesh offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Microwaved Potato Flesh provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Microwaved Potato, Flesh Only no Salt provide inadequate amounts of Omega 6 in five ounces.