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Compare Nutrients in 100 grams Boiled Kidney BeansVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Boiled Kidney Beans
27%
4%
69%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Boiled Kidney BeansBaked White Potatoes
Vitamin A
0%
0.11%
0 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
13%
4%
0.16 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
4.46%
3.3%
0.058 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3.6%
9.55%
0.578 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
9.23%
16%
0.12 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
1.33%
14%
1.2 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.2%
0.27%
0.03 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
7%
2.25%
8.4 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
32.5%
9.5%
130 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Boiled Kidney BeansBaked White Potatoes
Calcium
3.5%
1%
35 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
24%
14%
0.216 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
27.8%
8%
2.22 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
10.5%
6.75%
42 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
18.7%
8.2%
0.43 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
19.7%
10.7%
138 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
8.6%
11.6%
405 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
2%
0.91%
1.1 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.07%
0.47%
1 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
9.1%
3.2%
1 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Baked White Potatoes:
Boiled All Types Kidney Beans have 3.3 times more Thiamine, 1.3 times more Vitamin B2, 3.1 times more Vitamin K and 3.4 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.6 times more Vitamin B3, 1.8 times more Vitamin B6 and 10.5 times more Vitamin C than Boiled All Types Kidney Beans. Both Boiled All Types Kidney Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin E in 100g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Baked White Potatoes:
Boiled All Types Kidney Beans have 3.5 times more Calcium, 1.7 times more Copper, 3.5 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 2.2 times more Selenium and 2.9 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.3 times more Potassium than Boiled All Types Kidney Beans.

Macro Nutrients

100gRDA for Men 19-30 years
Boiled Kidney BeansBaked White Potatoes
Fat
0.52%
0.15%
0.5 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
15%
3.75%
8.67 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
17.5%
16%
22.8 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
4.38%
3.17%
127 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
0.44%
2.1%
0.32 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
17%
5.53%
6.4 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.23%
0.13%
0.073 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
10.6%
0.94%
0.17 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.64%
0.29%
0.108 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.8%
2.04%
66.94 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Boiled All Types Kidney Beans have 4.1 times more Protein, 1.4 times more Energy, 3 times more Fiber and 11.3 times more Omega 3 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 4.8 times more Sugars than Boiled All Types Kidney Beans. Both Boiled All Types Kidney Beans and Baked Whole White Potatoes have similar amounts of Carbohydrate and Water per 100g.Both Boiled All Types Kidney Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat and Omega 6 in 100g.