Comparing Nutrients in 7 ounces Canned Potatoes with Liquids VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Potatoes with Liquids	11%	2%	87%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Canned Potatoes with Liquids	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3% 87.3kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	91% 119g	130g per day for Men 19-50 years
Sugars	NA	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	7.3% 2.78g	130% 49.4g	38g per day for Men 19-50 years
Protein	4.25% 2.4g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Canned Potatoes with Liquids	California 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	5.62% 0.067mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.76mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	60.6% 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	2.5% 9.92μg	195% 782μg	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	16.8% 15mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Potatoes with Liquids	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	7.74% 77.4mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	243% 2.2mg	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	18% 1.43mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	6.13% 0.14mg	86.3% 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	6.24% 43.7mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	12% 407mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	28.7% 431mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Canned Potatoes with Liquids have 1.7 times more Vitamin C than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 15.6 times more Vitamin B1, 11 times more Vitamin B2, 2.3 times more Vitamin B3, 4.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 78.8 times more Vitamin B9 than Canned Potatoes Solids and Liquids.
• 7 ounces of Canned Potatoes with Liquids have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Canned Potatoes Solids and Liquids as well as Raw California 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 with Liquids vs California Red Kidney Beans:

• 7 ounces of Canned Potatoes with Liquids have 19.7 times more Sodium and 7.5 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 5 times more Calcium, 15.7 times more Copper, 13 times more Iron, 11.4 times more Magnesium, 14.1 times more Manganese, 18.4 times more Phosphorus, 7.3 times more Potassium, 4.6 times more Selenium and 6.5 times more Zinc than Canned Potatoes Solids and Liquids.
• 7 ounces of Canned Potatoes with Liquids lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 7.5 times more Energy, 7.6 times more Omega 3, 6 times more Carbohydrate, 17.8 times more Fiber and 20.3 times more Protein than Canned Potatoes Solids and Liquids.
• 7 ounces of Canned Potatoes with Liquids provide inadequate amounts of Energy and Omega 3
• Both Canned Potatoes Solids and Liquids as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.