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Comparing Nutrients in 100 grams Baked White PotatoesVS Boiled Royal Red Kidney Beans with Salt

Macros Ratio

Protein Fat Carbs

Baked White Potatoes
9%
1%
90%
Boiled Royal Red Kidney Beans with Salt
30%
1%
69%
100 g ▼

Macro Nutrients

3.17%92kcal
Energy
4.24%123kcal
92 kcalvs123 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.15g
Fat
0.18%0.17g
0.15 gvs0.17 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.13%0.04g
Saturated Fat
0.075%0.024g
0.04 gvs0.024 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.94%0.015g
Omega 3
3.56%0.057g
0.015 gvs0.057 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.29%0.049g
Omega 6
0.21%0.036g
0.049 gvs0.036 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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16.2%21g
Carbohydrate
17%22g
21 gvs22 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.1%1.53g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.53 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.5%0.36g
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]
0.36 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.63g
Glucose
NA
0.63 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.4g
Sucrose
NA
0.4 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.53%2.1g
Fiber
24.5%9.3g
2.1 gvs9.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.75%2.1g
Protein
17%9.5g
2.1 gvs9.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0.11%1μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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4%0.048mg
Vitamin B1
7.9%0.095mg
Thiamine
0.048 mgvs0.095 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.3%0.043mg
Vitamin B2
5.15%0.067mg
Riboflavin
0.043 mgvs0.067 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.55%1.53mg
Vitamin B3
3.45%0.55mg
Niacin, nicotinic acid, niacinamide
1.53 mgvs0.55 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.66%0.38mg
Vitamin B5
4.38%0.22mg
Pantothenic acid
0.38 mgvs0.22 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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16.2%0.21mg
Vitamin B6
8%0.1mg
Pyridoxine
0.21 mgvs0.1 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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9.5%38μg
Vitamin B9
18.5%74μg
Folates and Folic Acid
38 μgvs74 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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14%12.6mg
Vitamin C
1.33%1.2mg
Ascorbic acid
12.6 mgvs1.2 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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0.27%0.04mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.04 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.25%2.7μg
Vitamin K
NA
Phytomenadione or phylloquinone
2.7 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1%10mg
Calcium
4.4%44mg
10 mgvs44 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14%0.13mg
Copper
29%0.26mg
0.13 mgvs0.26 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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8%0.64mg
Iron
34.6%2.77mg
0.64 mgvs2.77 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.43%27mg
Magnesium
10%42mg
27 mgvs42 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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8.2%0.19mg
Manganese
11%0.26mg
0.19 mgvs0.26 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 .

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10.7%75mg
Phosphorus
20.3%142mg
75 mgvs142 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16%544mg
Potassium
11%378mg
544 mgvs378 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.91%0.5μg
Selenium
2.2%1.2μg
0.5 μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.47%7mg
Sodium
16%241mg
7 mgvs241 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.2%0.35mg
Zinc
8.2%0.9mg
0.35 mgvs0.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.04%75.4g
Water
1.8%67g
75.4 gvs67 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Baked White Potatoes vs Boiled Royal Red Kidney Beans with Salt:
Comparing minerals per 100 grams for Baked White Potatoes vs Boiled Royal Red Kidney Beans with Salt:
Comparison of macro-nutrients per 100 grams:



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