Comparing Nutrients in 7 ounces Microwaved Potato Flesh VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Microwaved Potato Flesh	8%	1%	91%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Microwaved Potato Flesh	California Red Kidney Beans	Recommended Dietary Allowance
Energy	6.84% 198kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	35.5% 46g	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	8.36% 3.18g	130% 49.4g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Potato Flesh	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	21.3% 0.26mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.22mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.7% 0.63mg	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	5.95% 24μg	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	33.3% 30mg	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

	Microwaved Potato Flesh	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	52.3% 0.47mg	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	10% 0.81mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	14.7% 0.34mg	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	31% 216mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	24% 816mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	3.94% 146g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved Potato Flesh VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Microwaved Potato Flesh 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 Microwaved Potato Flesh vs California Red Kidney Beans:

• 7 ounces of Microwaved Potato Flesh have 3.4 times more Vitamin C than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 4.1 times more Vitamin B1, 8.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 32.8 times more Vitamin B9 than Microwaved Potato, Flesh Only no Salt.
• Both Microwaved Potato Flesh and California Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Microwaved Potato Flesh have insufficient amounts of Vitamin B2
• Both Microwaved Potato, Flesh Only no Salt 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 Microwaved Potato Flesh vs California Red Kidney Beans:

• 7 oz of Raw California Red Kidney Beans contain 39 times more Calcium, 4.6 times more Copper, 22.8 times more Iron, 6.4 times more Magnesium, 5.9 times more Manganese, 3.7 times more Phosphorus, 3.6 times more Potassium, 8 times more Selenium and 7.7 times more Zinc than Microwaved Potato, Flesh Only no Salt.
• 7 ounces of Microwaved Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 3.3 times more Energy, 8.4 times more Omega 3, 2.6 times more Carbohydrate, 15.6 times more Fiber and 11.6 times more Protein than Microwaved Potato, Flesh Only no Salt.
• 7 ounces of Microwaved Potato Flesh provide inadequate amounts of Omega 3
• Both Microwaved Potato, Flesh Only no Salt as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.