Comparing Nutrients in 7 ounces Red Kidney Beans VS Canned Potatoes

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Canned Potatoes	9%	3%	88%

Macro Nutrients

	Red Kidney Beans	Canned Potatoes	Recommended Dietary Allowance
Energy	23% 669kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	20.8% 27g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	1.6% 1.17g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79.4% 30g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	80% 44.7g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Canned Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	9.72% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	29% 0.38mg	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	195% 782μg	2.98% 12μg	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	9.92% 8.93mg	11.2% 10mg	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	2.78% 0.42mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Canned Potatoes	Recommended Dietary Allowance
Calcium	16.5% 165mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	12.6% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	10.4% 0.24mg	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	115% 806mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	13.4% 454mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.52% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Canned Potatoes per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Canned Potatoes:

• 7 ounces of Red Kidney Beans have 8.7 times more Vitamin B1, 21.5 times more Vitamin B2, 2.3 times more Vitamin B3, 3.2 times more Vitamin B5, 2.1 times more Vitamin B6, 65.7 times more Vitamin B9 and 3.7 times more Vitamin K than Canned Potatoes.
• Both Red Kidney Beans and Canned Potatoes provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Canned Potatoes have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin K
• Both Raw Red Kidney Beans as well as Canned Potatoes Solids no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Canned Potatoes:

• 7 ounces of Red Kidney Beans have 16.6 times more Calcium, 12.3 times more Copper, 5.3 times more Iron, 9.9 times more Magnesium, 9.3 times more Manganese, 14.5 times more Phosphorus, 5.9 times more Potassium, 3.6 times more Selenium and 10 times more Zinc than Canned Potatoes.
• While 7 oz of Canned Potatoes Solids no Salt contain 7.2 times more Water than Raw Red Kidney Beans.
• 7 ounces of Canned Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 5.6 times more Energy, 17.9 times more Omega 3, 4.5 times more Carbohydrate, 3.6 times more Sugars, 6.3 times more Fiber and 16.1 times more Protein than Canned Potatoes.
• 7 ounces of Canned Potatoes provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Canned Potatoes Solids no Salt provide inadequate amounts of Omega 6 in seven ounces.