Comparing Nutrients in 7 ounces Boiled Peeled Potatoes VS Boiled Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Peeled Potatoes	8%	1%	91%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Peeled Potatoes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	5.9% 171kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.5% 39.7g	35% 45.2g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	0.88% 0.64g	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	0.77% 0.56g	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	% 0.65g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	6.06% 3.4g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Peeled Potatoes	Boiled 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	16.2% 0.19mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.2% 1mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.53mg	18.3% 0.24mg	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	4.47% 18μg	64.5% 258μg	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	16.3% 14.7mg	2.65% 2.4mg	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	0.13% 0.02mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Peeled Potatoes	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	53.4% 0.48mg	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	7.7% 0.62mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	41% 0.95mg	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	11.3% 79.4mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	19% 651mg	23.5% 800mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.87% 0.54mg	19.3% 2.12mg	11mg per day for Men 19-50 years
Water	4.15% 154g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Peeled Potatoes VS Boiled Red Kidney Beans per 7 oz

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

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

• 7 ounces of Boiled Peeled Potatoes have 2.3 times more Vitamin B3, 2.3 times more Vitamin B5, 2.2 times more Vitamin B6 and 6.2 times more Vitamin C than Boiled Red Kidney Beans.
• While 7 oz of Boiled Red Kidney Beans contain 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 14.4 times more Vitamin B9 and 3.8 times more Vitamin K than Boiled Peeled Potatoes no Salt.
• 7 ounces of Boiled Peeled Potatoes have insufficient amounts of Vitamin B2 and Vitamin K
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled Peeled Potatoes no Salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 oz of Boiled Red Kidney Beans contain 3.5 times more Calcium, 1.4 times more Copper, 9.5 times more Iron, 2.3 times more Magnesium, 3.4 times more Manganese, 3.6 times more Phosphorus, 4 times more Selenium and 4 times more Zinc than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Boiled Red Kidney Beans contain similar levels of Potassium per seven ounces.
• 7 ounces of Boiled Peeled Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Red Kidney Beans contain 1.5 times more Energy, 16.8 times more Omega 3, 4.1 times more Fiber and 5.1 times more Protein than Boiled Peeled Potatoes no Salt.
• Both Boiled Peeled Potatoes and Boiled Red Kidney Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Boiled Peeled Potatoes provide inadequate amounts of Omega 3
• Both Boiled Peeled Potatoes no Salt as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.