Comparing Nutrients in 5 ounces Russet Potatoes VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Russet Potatoes	10%	1%	89%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Russet Potatoes	Red Kidney Beans	Recommended Dietary Allowance
Energy	3.86% 112kcal	16.5% 478kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	31.7% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1.9% 0.32g	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	67% 87g	130g per day for Men 19-50 years
Sugars	1.2% 0.88g	4.1% 2.98g	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	56.7% 21.5g	38g per day for Men 19-50 years
Protein	5.4% 3.03g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Russet Potatoes	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	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.6% 0.047mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.17% 1.47mg	18.7% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	43.3% 0.56mg	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	140% 558μg	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	7.1% 6.38mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.13% 2.55μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Russet Potatoes	Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	46.6% 196mg	420mg per day for Men 19-50 years
Manganese	9.68% 0.22mg	68.5% 1.57mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	17.4% 591mg	56.7% 1926mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	3% 111g	0.45% 16.7g	3700g per day for Men 19-50 years

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

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

• 5 ounces of Russet Potatoes have 1.3 times more Vitamin C than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 7.4 times more Vitamin B1, 6.5 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5, 28.1 times more Vitamin B9 and 3.1 times more Vitamin K than Raw Whole Russet Potatoes.
• Both Russet Potatoes and Red Kidney Beans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Russet Potatoes have insufficient amounts of Vitamin K
• Both Raw Whole Russet Potatoes as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Russet Potatoes vs Red Kidney Beans:

• 5 ounces of Russet Potatoes have 6.7 times more Water than Red Kidney Beans.
• While 5 oz of Raw Red Kidney Beans contain 6.4 times more Calcium, 6.8 times more Copper, 7.8 times more Iron, 6 times more Magnesium, 7.1 times more Manganese, 7.4 times more Phosphorus, 3.3 times more Potassium, 8 times more Selenium and 9.6 times more Zinc than Raw Whole Russet Potatoes.
• 5 ounces of Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Red Kidney Beans contain 4.3 times more Energy, 35.8 times more Omega 3, 3.4 times more Carbohydrate, 3.4 times more Sugars, 11.7 times more Fiber and 10.5 times more Protein than Raw Whole Russet Potatoes.
• 5 ounces of Russet Potatoes provide inadequate amounts of Omega 3
• Both Raw Whole Russet Potatoes as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.