Comparing Nutrients in 100 grams California Red Kidney Beans VS Microwaved Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Microwaved Potato Flesh	8%	1%	91%

Macro Nutrients

	California Red Kidney Beans	Microwaved Potato Flesh	Recommended Dietary Allowance
Energy	11.4% 330kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	46% 59.8g	18% 23.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	65.5% 25g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Microwaved Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	1.92% 0.025mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	99% 394μg	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	5% 4.5mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Microwaved Potato Flesh	Recommended Dietary Allowance
Calcium	19.5% 195mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	117% 9.35mg	5.13% 0.41mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	58% 405mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	23% 2.55mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2% 73.6g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of California Red 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 California Red Kidney Beans vs Microwaved Potato Flesh:

• 100 grams of California Red Kidney Beans have 4.1 times more Vitamin B1, 8.8 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.2 times more Vitamin B6 and 32.8 times more Vitamin B9 than Microwaved Potato Flesh.
• While 100 g of Microwaved Potato, Flesh Only no Salt contain 3.4 times more Vitamin C than Raw California Red Kidney Beans.
• 100 grams of Microwaved Potato Flesh have insufficient amounts of Vitamin B2
• Both Raw California Red Kidney Beans as well as Microwaved Potato, Flesh Only no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of California Red Kidney Beans have 39 times more Calcium, 4.6 times more Copper, 22.8 times more Iron, 6.4 times more Magnesium, 5.9 times more Manganese, 3.7 times more Phosphorus, 3.6 times more Potassium, 8 times more Selenium and 7.7 times more Zinc than Microwaved Potato Flesh.
• 100 grams of Microwaved Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of California Red Kidney Beans have 3.3 times more Energy, 8.4 times more Omega 3, 2.6 times more Carbohydrate, 15.6 times more Fiber and 11.6 times more Protein than Microwaved Potato Flesh.
• 100 grams of Microwaved Potato Flesh provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Microwaved Potato, Flesh Only no Salt provide inadequate amounts of Omega 6 in 100 grams.