Comparing Nutrients in 100 grams Potato Bread VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Potato Bread	Red Kidney Beans	Recommended Dietary Allowance
Energy	9.17% 266kcal	11.6% 337kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	1.1% 1.06g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0% 0g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.2% 47g	47% 61.3g	130g per day for Men 19-50 years
Sugars	13% 9.4g	2.9% 2.1g	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	16.6% 6.3g	40% 15g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	40.2% 22.5g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.15% 0.11mg	16.5% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.8% 1.25mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.82mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	30.5% 0.4mg	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	31.5% 126μg	99% 394μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.25% 0.15μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	5% 4.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.33% 2IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.13% 0.47mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	4.67% 5.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Red Kidney Beans	Recommended Dietary Allowance
Calcium	19% 188mg	8.3% 83mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	28% 2.25mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	48.3% 1.1mg	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	52.7% 369mg	58% 406mg	700mg per day for Men 19-50 years
Potassium	21% 718mg	40% 1359mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.5μg	5.8% 3.2μg	55μg per day for Men 19-50 years
Sodium	25% 375mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	13% 1.44mg	25.4% 2.8mg	11mg per day for Men 19-50 years
Water	0.91% 33.6g	0.32% 11.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Potato Bread VS Red Kidney Beans per 100 g

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

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

• 100 grams of Potato Bread have more Vitamin A, more Vitamin B12, 2.2 times more Vitamin E and 1.2 times more Vitamin K than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 3.2 times more Vitamin B1, 2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6, 3.1 times more Vitamin B9 and more Vitamin C than Potato Bread.
• Both Potato Bread and Red Kidney Beans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Potato Bread have insufficient amounts of Vitamin C
• 100 grams of Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin E
• Both Potato Bread as well as Raw Red Kidney Beans have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for Potato Bread vs Red Kidney Beans:

• 100 grams of Potato Bread have 2.3 times more Calcium, 3 times more Selenium and 31.3 times more Sodium than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 7.4 times more Copper, 3 times more Iron, 4.9 times more Magnesium, 4.4 times more Manganese, 1.9 times more Potassium and 1.9 times more Zinc than Potato Bread.
• Both Potato Bread and Red Kidney Beans contain similar levels of Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Potato Bread have 3 times more Fat and 4.5 times more Sugars than Red Kidney Beans.
• While 100 g of Raw Red Kidney Beans contain 1.3 times more Energy, more Omega 3, 1.3 times more Carbohydrate, 2.4 times more Fiber and 1.8 times more Protein than Potato Bread.
• 100 grams of Potato Bread provide inadequate amounts of Omega 3
• Both Potato Bread as well as Raw Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.