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

Macros Ratio

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

Macro Nutrients

	Russet Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.86% 112kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	19.7% 25.6g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	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	0.45% 0.33g	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	% 0.35g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	4.85% 1.84g	34.7% 13g	38g per day for Men 19-50 years
Protein	5.4% 3.03g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	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	4.96% 20μg	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	8.98% 8.08mg	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	0.094% 0.014mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	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	15.2% 1.2mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	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	11% 78mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	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	0.47% 7.1mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3% 111g	2.56% 95g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Russet 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 Russet Potatoes vs Boiled California Red Kidney Beans:

• 5 ounces of Russet Potatoes have 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 3.3 times more Vitamin B6 and 4.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.6 times more Vitamin B1, 1.9 times more Vitamin B2 and 5.3 times more Vitamin B9 than Raw Whole Russet Potatoes.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Whole Russet 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 Russet Potatoes vs Boiled California Red Kidney Beans:

• 5 oz of Boiled California Red Kidney Beans contain 5.1 times more Calcium, 2.8 times more Copper, 3.5 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 3 times more Selenium and 3 times more Zinc than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Boiled California Red Kidney Beans contain similar levels of Potassium per five ounces.
• 5 ounces of Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled California Red Kidney Beans contain 1.6 times more Energy, 3.2 times more Omega 3, 7.2 times more Fiber and 4.3 times more Protein than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Boiled California Red Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Russet Potatoes provide inadequate amounts of Omega 3
• Both Raw Whole Russet Potatoes as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.