Comparing Nutrients in 7 ounces Baked Red Potatoes VS Canned Red Kidney Beans Rinsed

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned Red Kidney Beans Rinsed	26%	7%	67%

Macro Nutrients

	Baked Red Potatoes	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Energy	5.95% 173kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	31.8% 41.3g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	31.3% 12g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	5.17% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	17.2% 0.22mg	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	13.4% 53.6μg	11.4% 45.6μg	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	27.8% 25mg	0.44% 0.4mg	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	1.06% 0.16mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Calcium	1.8% 18mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	62.4% 0.56mg	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	17.4% 1.4mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	33% 0.76mg	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	20.4% 143mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	4.1% 152g	3.7% 137g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Baked Red Potatoes have 3.3 times more Vitamin B2, 3.8 times more Vitamin B3, 1.9 times more Vitamin B6 and 63 times more Vitamin C than Canned Red Kidney Beans Rinsed.
• While 7 oz of Canned Red Kidney Beans, Rinsed Solids contain 2 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Red Kidney Beans Rinsed provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin B2 and Vitamin C
• Both Baked Whole Red Potatoes as well as Canned Red Kidney Beans, Rinsed Solids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Baked Red Potatoes have 2.2 times more Potassium than Canned Red Kidney Beans Rinsed.
• While 7 oz of Canned Red Kidney Beans, Rinsed Solids contain 6.4 times more Calcium, 1.6 times more Copper, 2.1 times more Iron, 2.2 times more Manganese, 1.6 times more Phosphorus, 17.3 times more Sodium and 1.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Red Kidney Beans Rinsed contain similar levels of Magnesium per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Red Kidney Beans, Rinsed Solids contain 1.4 times more Energy, 8.8 times more Omega 3, 3.3 times more Fiber and 3.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned Red Kidney Beans Rinsed offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Canned Red Kidney Beans, Rinsed Solids provide inadequate amounts of Omega 6 in seven ounces.