Comparing Nutrients in 100 calories Hyacinth-Young beans VS Baked White Potatoes

Weight per 100 calories

• Hyacinth-Young beans: 217g
• Baked White Potatoes: 109g

Baked Whole White Potatoes have 2 times more energy per unit of mass than Raw Hyacinth-Young beans, which is average in comparison to other foods. Hyacinth-Young beans having low energy density.

Which food has more nutrients per 100 calories - Hyacinth-Young beans or Baked White Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Hyacinth-Young beans	Baked White Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.43g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	0.14% 0.043g	32g per day for Men 19-50 years
Omega 3	0.95% 0.015g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.013% 0.002g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.4% 20g	17.6% 23g	130g per day for Men 19-50 years
Sugars	12.2% 8.87g	2.3% 1.66g	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	0.54% 0.39g	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	% 0.68g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	19% 7.17g	6% 2.3g	38g per day for Men 19-50 years
Protein	8.15% 4.57g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	10.4% 93μg	0.12% 1.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	4.35% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.07% 1.13mg	10.4% 1.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	8.33% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4% 0.052mg	17.6% 0.23mg	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	33.7% 135μg	10.3% 41.3μg	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	31% 28mg	15.2% 13.7mg	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	7.4% 1.1mg	0.29% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.8% 39.3μg	2.45% 2.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	11% 109mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	11.4% 0.1mg	15.3% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	20% 1.6mg	8.7% 0.7mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	8.93% 0.21mg	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	15.2% 107mg	11.6% 81.5mg	700mg per day for Men 19-50 years
Potassium	16% 548mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	5.93% 3.26μg	0.99% 0.54μg	55μg per day for Men 19-50 years
Sodium	0.29% 4.35mg	0.51% 7.6mg	1500mg per day for Men 19-50 years
Zinc	7.3% 0.8mg	3.46% 0.38mg	11mg per day for Men 19-50 years
Water	5.16% 191g	2.2% 82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Hyacinth-Young beans vs Baked White Potatoes:

• Raw Hyacinth-Young beans have 86 times more Vitamin A, 3.2 times more Vitamin B1, 4.3 times more Vitamin B2, 3.3 times more Vitamin B9, 2 times more Vitamin C, 25.5 times more Vitamin E and 13.4 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Vitamin B3, 3.5 times more Vitamin B5 and 4.4 times more Vitamin B6 than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Hyacinth-Young beans vs Baked White Potatoes:

• Raw Hyacinth-Young beans have 10 times more Calcium, 2.3 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 1.3 times more Phosphorus, 6 times more Selenium, 2.1 times more Zinc and 2.3 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Copper than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Baked Whole White Potatoes have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Hyacinth-Young beans have 5.3 times more Sugars, 3.1 times more Fiber and 2 times more Protein than Baked Whole White Potatoes.
• Both Raw Hyacinth-Young beans and Baked Whole White Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
• Both Raw Hyacinth-Young beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.