Comparing Nutrients in 100 grams Red Kidney Beans VS Potatoes

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Potatoes	10%	1%	89%

Macro Nutrients

	Red Kidney Beans	Potatoes	Recommended Dietary Allowance
Energy	11.6% 337kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.06g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	22.4% 0.36g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.34% 0.23g	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	47% 61.3g	13.5% 17.5g	130g per day for Men 19-50 years
Sugars	2.9% 2.1g	1.13% 0.82g	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	0.36% 0.26g	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	% 0.31g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	40% 15g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	40.2% 22.5g	3.66% 2.05g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	6.75% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	2.46% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	6.63% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	5.9% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	23% 0.3mg	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	3.75% 15μg	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	22% 19.7mg	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	1.4% 0.21mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.67% 5.6μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Potatoes	Recommended Dietary Allowance
Calcium	8.3% 83mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	12.2% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.055% 2.2μg	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	83.6% 6.7mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	48.3% 1.1mg	6.65% 0.15mg	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% 406mg	8.14% 57mg	700mg per day for Men 19-50 years
Potassium	40% 1359mg	12.5% 425mg	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	0.8% 12mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.32% 11.8g	2.14% 79.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Potatoes per 100 g

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

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

• 100 grams of Red Kidney Beans have 7.5 times more Vitamin B1, 6.7 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6, 26.3 times more Vitamin B9 and 2.8 times more Vitamin K than Potatoes.
• While 100 g of Raw Whole Potatoes contain 4.4 times more Vitamin C than Raw Red Kidney Beans.
• 100 grams of Potatoes have insufficient amounts of Vitamin K
• Both Raw Red Kidney Beans as well as Raw Whole Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

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

• 100 grams of Red Kidney Beans have 6.9 times more Calcium, 6.4 times more Copper, 8.3 times more Iron, 6 times more Magnesium, 7.3 times more Manganese, 7.1 times more Phosphorus, 3.2 times more Potassium, 8 times more Selenium and 9.3 times more Zinc than Potatoes.
• While 100 g of Raw Whole Potatoes contain 6.7 times more Water than Raw Red Kidney Beans.
• 100 grams of Potatoes lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Kidney Beans have 4.4 times more Energy, 35.8 times more Omega 3, 3.5 times more Carbohydrate, 2.6 times more Sugars, 7.2 times more Fiber and 11 times more Protein than Potatoes.
• 100 grams of Potatoes provide inadequate amounts of Omega 3
• Both Raw Red Kidney Beans as well as Raw Whole Potatoes provide inadequate amounts of Omega 6 in 100 grams.