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

Macros Ratio

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

Macro Nutrients

	White Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.37% 98kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	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	17% 22.3g	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	2.25% 1.63g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	8.95% 3.4g	34.7% 13g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	White 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	8.4% 0.1mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.44% 1.5mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.97% 0.4mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	6.38% 25.5μg	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	14.3% 13mg	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	1.9% 2.27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Potatoes	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	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	9.2% 0.74mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	8.94% 0.21mg	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	12.6% 88mg	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	17% 577mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	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	3.13% 116g	2.56% 95g	3700g per day for Men 19-50 years

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

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

• 5 ounces of White Potatoes have 2 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and 7.6 times more Vitamin C than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B2 and 4.1 times more Vitamin B9 than Raw Whole White Potatoes.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Whole White 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 White Potatoes vs Boiled California Red Kidney Beans:

• 5 ounces of White Potatoes have 1.2 times more Water than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 7.3 times more Calcium, 2.5 times more Copper, 5.7 times more Iron, 2.3 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 4 times more Selenium and 3 times more Zinc than Raw Whole White Potatoes.
• Both White Potatoes and Boiled California Red Kidney Beans contain similar levels of Potassium per five ounces.
• 5 ounces of White Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled California Red Kidney Beans contain 1.8 times more Energy, 3.2 times more Omega 3, 1.4 times more Carbohydrate, 3.9 times more Fiber and 5.4 times more Protein than Raw Whole White Potatoes.
• 5 ounces of White Potatoes provide inadequate amounts of Omega 3
• Both Raw Whole White Potatoes as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in five ounces.