Comparing Nutrients in 100 grams Canned Kidney Beans VS Microwaved Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Microwaved Potato Flesh	8%	1%	91%

Macro Nutrients

	Canned Kidney Beans	Microwaved Potato Flesh	Recommended Dietary Allowance
Energy	2.9% 84kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	5.13% 0.082g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	2.55% 1.85g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.85g	NA	g per day for Men 19-50 years
Fiber	11.3% 4.3g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	9.32% 5.2g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Microwaved Potato Flesh	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.67% 0.12mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.92% 0.051mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.76% 0.14mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	24.5% 0.32mg	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	9% 36μg	3% 12μg	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	1.33% 1.2mg	16.8% 15mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.4% 4.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Microwaved Potato Flesh	Recommended Dietary Allowance
Calcium	3.4% 34mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	15% 0.14mg	26.3% 0.24mg	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	14.6% 1.17mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	7.3% 0.17mg	7.4% 0.17mg	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	13% 90mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	19.7% 296mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	4.2% 0.46mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.1% 78g	2% 73.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Microwaved Potato Flesh per 100 g

Compare the macro and micronutrient content in 100 g of Canned Kidney Beans versus 100 g of Microwaved Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Kidney Beans vs Microwaved Potato Flesh:

• 100 grams of Canned Kidney Beans have 2 times more Vitamin B2 and 3 times more Vitamin B9 than Microwaved Potato Flesh.
• While 100 g of Microwaved Potato, Flesh Only no Salt contain 4 times more Vitamin B3, 4.3 times more Vitamin B5, 4.3 times more Vitamin B6 and 12.6 times more Vitamin C than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Microwaved Potato Flesh provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Canned Kidney Beans have insufficient amounts of Vitamin C
• 100 grams of Microwaved Potato Flesh have insufficient amounts of Vitamin B2
• Both Canned All Types Kidney Beans as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Kidney Beans vs Microwaved Potato Flesh:

• 100 grams of Canned Kidney Beans have 6.8 times more Calcium, 2.9 times more Iron, 42.3 times more Sodium and 1.4 times more Zinc than Microwaved Potato Flesh.
• While 100 g of Microwaved Potato, Flesh Only no Salt contain 1.8 times more Copper and 1.7 times more Potassium than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Microwaved Potato Flesh contain similar levels of Magnesium, Manganese and Phosphorus per 100 grams.
• 100 grams of Microwaved Potato Flesh lack sufficient amounts of Calcium
• Both Canned All Types Kidney Beans as well as Microwaved Potato, Flesh Only no Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Canned Kidney Beans have 8.2 times more Omega 3, 2.7 times more Fiber and 2.5 times more Protein than Microwaved Potato Flesh.
• While 100 g of Microwaved Potato, Flesh Only no Salt contain 1.6 times more Carbohydrate than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Microwaved Potato Flesh offer comparable quantities of Energy per 100 grams.
• 100 grams of Microwaved Potato Flesh provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Microwaved Potato, Flesh Only no Salt provide inadequate amounts of Omega 6 in 100 grams.