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Comparing Nutrients in 1 kilogram Baked PotatoesVS Boiled Kidney Beans

Macros Ratio

Protein Fat Carbs

Baked Potatoes
10%
1%
89%
Boiled Kidney Beans
27%
3%
70%
1 kg ▼

Macro Nutrients

32%930kcal
Energy
43.8%1270kcal
930 kcalvs1270 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.34%1.3g
Fat
5.15%5g
1.3 gvs5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.06%0.34g
Saturated Fat
2.3%0.73g
0.34 gvs0.73 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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8.13%0.13g
Omega 3
106%1.7g
0.13 gvs1.7 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.53%0.43g
Omega 6
6.35%1.08g
0.43 gvs1.08 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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163%212g
Carbohydrate
175%228g
212 gvs228 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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16.3%12g
Sugars
4.4%3.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
12 gvs3.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.7%3.4g
Fructose
NA
≤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]
3.4 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%4.4g
Glucose
NA
4.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4g
Sucrose
NA
4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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58%22g
Fiber
168%64g
22 gvs64 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
44.6%25g
Protein
155%86.7g
25 gvs86.7 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

1.1%10μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
10 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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53.3%0.64mg
Vitamin B1
133%1.6mg
Thiamine
0.64 mgvs1.6 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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37%0.48mg
Vitamin B2
44.6%0.58mg
Riboflavin
0.48 mgvs0.58 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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88%14mg
Vitamin B3
36%5.8mg
Niacin, nicotinic acid, niacinamide
14 mgvs5.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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75.2%3.76mg
Vitamin B5
44%2.2mg
Pantothenic acid
3.76 mgvs2.2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
239%3.1mg
Vitamin B6
92%1.2mg
Pyridoxine
3.1 mgvs1.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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70%280μg
Vitamin B9
325%1300μg
Folates and Folic Acid
280 μgvs1300 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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107%96mg
Vitamin C
13.3%12mg
Ascorbic acid
96 mgvs12 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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2.67%0.4mg
Vitamin E
2%0.3mg
Tocopherols and Tocotrienols
0.4 mgvs0.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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16.7%20μg
Vitamin K
70%84μg
Phytomenadione or phylloquinone
20 μgvs84 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

15%150mg
Calcium
35%350mg
150 mgvs350 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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131%1.18mg
Copper
240%2.16mg
1.18 mgvs2.16 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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135%11mg
Iron
278%22mg
11 mgvs22 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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66.7%280mg
Magnesium
100%420mg
280 mgvs420 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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95%2.2mg
Manganese
187%4.3mg
2.2 mgvs4.3 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
100%700mg
Phosphorus
197%1380mg
700 mgvs1380 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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157%5350mg
Potassium
119%4050mg
5350 mgvs4050 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.27%4μg
Selenium
20%11μg
4 μgvs11 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
6.67%100mg
Sodium
0.67%10mg
100 mgvs10 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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32.7%3.6mg
Zinc
91%10mg
3.6 mgvs10 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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20.2%749g
Water
18%669g
749 gvs669 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 kilogram of Baked Potatoes vs Boiled Kidney Beans:
Comparing minerals per 1 kilogram for Baked Potatoes vs Boiled Kidney Beans:
Comparison of macro-nutrients per 1 kilogram:



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