Comparing Nutrients in 7 ounces Red Potatoes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Red Potatoes	10%	2%	88%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Red Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	4.8% 139kcal	5.75% 167kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.069g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	1.24% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	22% 28.8g	130g per day for Men 19-50 years
Sugars	3.53% 2.56g	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	0.85% 0.62g	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	% 0.79g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.58g	% 3.67g	g per day for Men 19-50 years
Fiber	8.88% 3.37g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	6.7% 3.75g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Red Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	5.48% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	11.3% 0.15mg	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	8.93% 35.7μg	18% 71.4μg	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	19% 17mg	2.65% 2.4mg	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	0.13% 0.02mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Potatoes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	2% 20mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	29.8% 0.27mg	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% 1.45mg	29% 2.32mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	14.5% 0.33mg	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	17.3% 121mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	26.6% 903mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	39% 587mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	4.34% 161g	4.2% 155g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Red Potatoes have 2.8 times more Vitamin B3, 2 times more Vitamin B5, 2.3 times more Vitamin B6 and 7.2 times more Vitamin C than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2 times more Vitamin B9 and 1.4 times more Vitamin K than Raw Whole Red Potatoes.
• 7 ounces of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Whole Red Potatoes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Red Potatoes have 1.9 times more Potassium than Canned Kidney Beans.
• While 7 oz of Canned All Types Kidney Beans contain 3.4 times more Calcium, 1.6 times more Iron, 1.5 times more Phosphorus, 16.4 times more Sodium and 1.4 times more Zinc than Raw Whole Red Potatoes.
• Both Red Potatoes and Canned Kidney Beans contain similar levels of Copper, Magnesium, Manganese and Water per seven ounces.
• 7 ounces of Red Potatoes lack sufficient amounts of Calcium
• Both Raw Whole Red Potatoes as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned All Types Kidney Beans contain 5.9 times more Omega 3, 1.4 times more Sugars, 2.5 times more Fiber and 2.8 times more Protein than Raw Whole Red Potatoes.
• Both Red Potatoes and Canned Kidney Beans offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Red Potatoes provide inadequate amounts of Omega 3
• Both Raw Whole Red Potatoes as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.