Comparing Nutrients in 7 ounces Canned Potatoes VS Royal Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes	9%	3%	88%
Royal Red Kidney Beans	30%	1%	69%

Macro Nutrients

	Canned Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Energy	4.1% 119kcal	22.5% 653kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	19% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.8% 27g	89% 116g	130g per day for Men 19-50 years
Sugars	1.6% 1.17g	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	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	12.5% 4.76g	130% 49.4g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	89.8% 50.3g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes	Royal 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	11.6% 0.14mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	26% 4.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	60.4% 0.79mg	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	2.98% 12μg	195% 780μg	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	11.2% 10mg	9.92% 8.93mg	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	0.66% 0.099mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 2.98μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes	Royal Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	220% 2mg	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	31.3% 2.5mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	96% 2.2mg	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	7.94% 55.6mg	115% 806mg	700mg per day for Men 19-50 years
Potassium	13.4% 454mg	78.6% 2671mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	48% 5.28mg	11mg per day for Men 19-50 years
Water	4.52% 167g	0.64% 23.6g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Raw Royal Red Kidney Beans contain 5.6 times more Vitamin B1, 24 times more Vitamin B2, 2.3 times more Vitamin B3, 3.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 65.5 times more Vitamin B9 than Canned Potatoes Solids no Salt.
• Both Canned Potatoes and Royal Red Kidney Beans provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Canned Potatoes have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Canned Potatoes Solids no Salt as well as Raw Royal Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Canned Potatoes have 7.1 times more Water than Royal Red Kidney Beans.
• While 7 oz of Raw Royal Red Kidney Beans contain 26.2 times more Calcium, 17.5 times more Copper, 6.9 times more Iron, 9.9 times more Magnesium, 9.2 times more Manganese, 14.5 times more Phosphorus, 5.9 times more Potassium, 3.6 times more Selenium and 9.5 times more Zinc than Canned Potatoes Solids no Salt.
• 7 ounces of Canned Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Royal Red Kidney Beans contain 5.5 times more Energy, 7.6 times more Omega 3, 4.3 times more Carbohydrate, 10.4 times more Fiber and 18.1 times more Protein than Canned Potatoes Solids no Salt.
• 7 ounces of Canned Potatoes provide inadequate amounts of Omega 3
• Both Canned Potatoes Solids no Salt as well as Raw Royal Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.