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Comparing Nutrients in 7 ounces California Red Kidney BeansVS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans
29%
1%
70%
Boiled Potato Flesh, Cooked In Skin
8%
1%
91%
7 oz ▼

Macro Nutrients

22.6%655kcal
Energy
5.95%173kcal
655 kcalvs173 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.51%0.5g
Fat
0.2%0.2g
0.5 gvs0.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.22%0.071g
Saturated Fat
0.16%0.052g
0.071 gvs0.052 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
10.4%0.17g
Omega 3
1.24%0.02g
0.17 gvs0.02 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.63%0.11g
Omega 6
0.37%0.064g
0.11 gvs0.064 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
91%119g
Carbohydrate
30.7%40g
119 gvs40 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
NA
Sugars
2.5%1.8g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs1.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
0.79%0.58g
≤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]
NA gvs0.58 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%0.67g
NA gvs0.67 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0.38g
NA gvs0.38 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
130%49.4g
Fiber
9.4%3.57g
49.4 gvs3.57 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
86.4%48.4g
Protein
6.63%3.7g
48.4 gvs3.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
87.5%1.05mg
Vitamin B1
17.5%0.21mg
Thiamine
1.05 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
33.4%0.43mg
Vitamin B2
3.05%0.04mg
Riboflavin
0.43 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
25.5%4.1mg
Vitamin B3
18%2.86mg
Niacin, nicotinic acid, niacinamide
4.1 mgvs2.86 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
31%1.55mg
Vitamin B5
20.6%1.03mg
Pantothenic acid
1.55 mgvs1.03 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
60.6%0.79mg
Vitamin B6
45.6%0.59mg
Pyridoxine
0.79 mgvs0.59 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
195%782μg
Vitamin B9
4.96%20μg
Folates and Folic Acid
782 μgvs20 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
9.92%8.93mg
Vitamin C
28.7%25.8mg
Ascorbic acid
8.93 mgvs25.8 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
0.13%0.02mg
Tocopherols and Tocotrienols
NA mgvs0.02 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
Vitamin K
3.64%4.37μg
Phytomenadione or phylloquinone
NA μgvs4.37 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

38.7%387mg
Calcium
0.99%9.92mg
387 mgvs9.92 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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243%2.2mg
Copper
41.5%0.37mg
2.2 mgvs0.37 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
2.45%98μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs98 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
232%18.6mg
Iron
7.7%0.62mg
18.6 mgvs0.62 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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75.6%318mg
Magnesium
10.4%43.7mg
318 mgvs43.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
86.3%2mg
Manganese
12%0.27mg
2 mgvs0.27 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
115%804mg
Phosphorus
12.5%87.3mg
804 mgvs87.3 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
87%2957mg
Potassium
22%752mg
2957 mgvs752 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
11.5%6.35μg
Selenium
1.1%0.6μg
6.35 μgvs0.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.46%22mg
Sodium
0.53%7.94mg
22 mgvs7.94 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
46%5.06mg
Zinc
5.4%0.6mg
5.06 mgvs0.6 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.63%23.3g
Water
4.13%153g
23.3 gvs153 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Boiled Potato Flesh, Cooked In Skin:
Comparing minerals per 7 ounces for California Red Kidney Beans vs Boiled Potato Flesh, Cooked In Skin:
Comparison of macro-nutrients per 7 ounces:



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