Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Baked Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Baked Russet Potatoes	11%	1%	88%

Macro Nutrients

	Boiled California Red Kidney Beans	Baked Russet Potatoes	Recommended Dietary Allowance
Energy	8.5% 246kcal	6.5% 189kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.27% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	NA	2.96% 2.14g	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	0.88% 0.64g	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	% 0.73g	g per day for Men 19-50 years
Sucrose	NA	% 0.77g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	12% 4.56g	38g per day for Men 19-50 years
Protein	32.4% 18g	9.3% 5.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Baked Russet Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	54% 0.7mg	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	36.7% 147μg	13% 51.6μg	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	2.65% 2.4mg	18.3% 16.5mg	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	NA	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Baked Russet Potatoes	Recommended Dietary Allowance
Calcium	13% 131mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	23.6% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.24% 89.7μg	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	74% 5.9mg	26.5% 2.12mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	19.7% 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	39% 272mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	32% 1091mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4% 148g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Baked Russet Potatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Baked Russet Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Baked Russet Potatoes:

• 7 ounces of Boiled California Red Kidney Beans have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.8 times more Vitamin B9 than Baked Russet Potatoes.
• While 7 oz of Baked Whole Russet Potatoes contain 2.5 times more Vitamin B3, 1.7 times more Vitamin B5, 3.4 times more Vitamin B6 and 6.9 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Baked Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Baked Russet Potatoes:

• 7 ounces of Boiled California Red Kidney Beans have 3.7 times more Calcium, 2.7 times more Copper, 2.8 times more Iron, 1.6 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Selenium and 2.5 times more Zinc than Baked Russet Potatoes.
• While 7 oz of Baked Whole Russet Potatoes contain 1.3 times more Potassium than Boiled California Red Kidney Beans.
• 7 ounces of Baked Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.3 times more Energy, 2.5 times more Omega 3, 4 times more Fiber and 3.5 times more Protein than Baked Russet Potatoes.
• Both Boiled California Red Kidney Beans and Baked Russet Potatoes offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Baked Russet Potatoes provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Baked Whole Russet Potatoes provide inadequate amounts of Omega 6 in seven ounces.