Comparing Nutrients in 7 ounces Baked Red Potatoes VS Canned low Salt Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Canned low Salt Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Baked Red Potatoes	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	5.95% 173kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	5.06% 3.67g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.89g	% 3.67g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	27.7% 10.5g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Canned low Salt Red Kidney Beans with Liquids	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	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	12.2% 0.16mg	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	13% 51.6μg	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	1.76% 1.6mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Canned low Salt Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	1.8% 18mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	32.4% 0.29mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	25% 0.58mg	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	30% 210mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	15.5% 232mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Canned low Salt Red Kidney Beans with Liquids per 7 oz

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

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

• 7 ounces of Baked Red Potatoes have 3.2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.7 times more Vitamin B6 and 15.8 times more Vitamin C than Canned low Salt Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids low Salt contain 1.5 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.5 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned low Salt Red Kidney Beans with Liquids provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Canned low Salt Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Canned Red Kidney Beans Solids and Liquids low Salt 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 low Salt Red Kidney Beans with Liquids:

• 7 ounces of Baked Red Potatoes have 2.1 times more Potassium than Canned low Salt Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids low Salt contain 3.2 times more Calcium, 1.8 times more Iron, 1.7 times more Manganese, 1.5 times more Phosphorus, 9.8 times more Sodium and 1.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned low Salt Red Kidney Beans with Liquids contain similar levels of Copper, Magnesium and Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 1.3 times more Carbohydrate than Canned low Salt Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids low Salt contain 3.4 times more Omega 3, 1.3 times more Sugars, 2.9 times more Fiber and 2.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Canned low Salt Red Kidney Beans with Liquids offer comparable quantities of Energy 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 Solids and Liquids low Salt provide inadequate amounts of Omega 6 in seven ounces.