Comparing Nutrients in 5 ounces Baked Potatoes VS Boiled California Red Kidney Beans

Macros Ratio

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

Macro Nutrients

	Baked Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.55% 132kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.061g	0.17% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	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	0.66% 0.48g	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	% 0.62g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	8.2% 3.1g	34.7% 13g	38g per day for Men 19-50 years
Protein	6.33% 3.54g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.56% 0.091mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	11.3% 0.15mg	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	9.92% 39.7μg	26.2% 105μg	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	15% 13.6mg	1.9% 1.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.13% 21.3mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	45.5% 0.41mg	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	19% 1.53mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	13.5% 0.31mg	19.6% 0.45mg	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	14% 99mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.87% 106g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potatoes VS Boiled California Red Kidney Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potatoes vs Boiled California Red Kidney Beans:

• 5 ounces of Baked Potatoes have 2.6 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6 and 8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.6 times more Vitamin B9 than Whole Baked Potatoes.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Whole Baked Potatoes as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potatoes vs Boiled California Red Kidney Beans:

• 5 ounces of Baked Potatoes have 1.3 times more Potassium than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 4.4 times more Calcium, 2.4 times more Copper, 2.8 times more Iron, 1.7 times more Magnesium, 1.5 times more Manganese, 2 times more Phosphorus, 3 times more Selenium and 2.4 times more Zinc than Whole Baked Potatoes.
• 5 ounces of Baked Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled California Red Kidney Beans contain 1.3 times more Energy, 2.5 times more Omega 3, 4.2 times more Fiber and 3.7 times more Protein than Whole Baked Potatoes.
• Both Baked Potatoes and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Baked Potatoes provide inadequate amounts of Omega 3
• Both Whole Baked Potatoes as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.