Comparing Nutrients in 100 grams Boiled California Red Kidney Beans VS Russet Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Russet Potatoes	10%	1%	89%

Macro Nutrients

	Boiled California Red Kidney Beans	Russet Potatoes	Recommended Dietary Allowance
Energy	4.28% 124kcal	2.72% 79kcal	2900kcal per day for Men 19-50 years
Fat	0.093% 0.09g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.044% 0.014g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	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	17.2% 22.4g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	0.86% 0.62g	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	0.32% 0.23g	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	% 0.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	3.82% 2.14g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Russet Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.8% 0.13mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.77% 0.062mg	2.54% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.38% 0.54mg	6.47% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.38% 0.22mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8% 0.1mg	26.5% 0.35mg	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	18.5% 74μg	3.5% 14μg	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	6.33% 5.7mg	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	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Russet Potatoes	Recommended Dietary Allowance
Calcium	6.6% 66mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	11.4% 0.1mg	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	37.3% 2.98mg	10.8% 0.86mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	6.83% 0.16mg	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	19.6% 137mg	7.86% 55mg	700mg per day for Men 19-50 years
Potassium	12.3% 419mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	7.8% 0.86mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.12% 78.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Russet Potatoes per 100 g

Compare the macro and micronutrient content in 100 g of Boiled California Red Kidney Beans versus 100 g of Russet Potatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled California Red Kidney Beans vs Russet Potatoes:

• 100 grams of Boiled California Red Kidney Beans have 1.6 times more Vitamin B1, 1.9 times more Vitamin B2 and 5.3 times more Vitamin B9 than Russet Potatoes.
• While 100 g of Raw Whole Russet Potatoes contain 1.9 times more Vitamin B3, 1.4 times more Vitamin B5, 3.3 times more Vitamin B6 and 4.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Whole Russet Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled California Red Kidney Beans vs Russet Potatoes:

• 100 grams of Boiled California Red Kidney Beans have 5.1 times more Calcium, 2.8 times more Copper, 3.5 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 2.5 times more Phosphorus, 3 times more Selenium and 3 times more Zinc than Russet Potatoes.
• Both Boiled California Red Kidney Beans and Russet Potatoes contain similar levels of Potassium per 100 grams.
• 100 grams of Russet Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled California Red Kidney Beans have 1.6 times more Energy, 3.2 times more Omega 3, 1.2 times more Carbohydrate, 7.2 times more Fiber and 4.3 times more Protein than Russet Potatoes.
• 100 grams of Russet Potatoes provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Whole Russet Potatoes provide inadequate amounts of Omega 6 in 100 grams.