Comparing Nutrients in 100 calories Boiled Young Winged Beans VS Baked Red Potatoes

Weight per 100 calories

• Boiled Young Winged Beans: 263g
• Baked Red Potatoes: 115g

Baked Whole Red Potatoes have 2.3 times more energy per unit of mass than Boiled and Drained Young Winged Beans, which is average in comparison to other foods. Boiled Young Winged Beans having low energy density.

Which food has more nutrients per 100 calories - Boiled Young Winged Beans or Baked Red Potatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Beans	53%	15%	32%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Young Winged Beans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.74g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	1.08% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	0.33% 0.056g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.5% 8.45g	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	NA	2.27% 1.64g	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	0.7% 0.51g	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	% 0.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.52g	g per day for Men 19-50 years
Fiber	NA	5.44% 2.07g	38g per day for Men 19-50 years
Protein	25% 14g	4.72% 2.64g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Beans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	1.17% 10.5μg	0.13% 1.15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	4.42% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.16% 0.11mg	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	18.7% 0.24mg	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	23% 92μg	7.76% 31μg	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	28.7% 25.8mg	16% 14.5mg	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	NA	0.61% 0.092mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Winged Beans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	16% 161mg	1.03% 10.3mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	22.2% 0.2mg	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	36% 2.87mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	18.8% 79mg	7.66% 32mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	8.65% 0.2mg	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	9.4% 65.8mg	12% 82.8mg	700mg per day for Men 19-50 years
Potassium	21.2% 721mg	18.4% 626mg	3400mg per day for Men 19-50 years
Selenium	5.26% 2.9μg	NA	55μg per day for Men 19-50 years
Sodium	0.7% 10.5mg	0.92% 13.8mg	1500mg per day for Men 19-50 years
Zinc	6.7% 0.74mg	4.18% 0.46mg	11mg per day for Men 19-50 years
Water	6.4% 237g	2.4% 88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Young Winged Beans vs Baked Red Potatoes:

• Boiled and Drained Young Winged Beans have 9.2 times more Vitamin A, 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 3 times more Vitamin B9 and 1.8 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.6 times more Vitamin B5 than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Baked Whole Red Potatoes have similar amounts of Vitamin B3 and Vitamin B6 per 100 kcal.
• Both Boiled and Drained Young Winged Beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Young Winged Beans vs Baked Red Potatoes:

• Boiled and Drained Young Winged Beans have 15.5 times more Calcium, 3.6 times more Iron, 2.5 times more Magnesium, 2.1 times more Manganese, 1.6 times more Zinc and 2.7 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.1 times more Copper and 1.3 times more Phosphorus than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Baked Whole Red Potatoes have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Young Winged Beans have 10.1 times more Fat, 10.4 times more Saturated Fat, 2.6 times more Omega 3, 5.8 times more Omega 6 and 5.3 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.7 times more Carbohydrate than Boiled and Drained Young Winged Beans.
• Both Boiled and Drained Young Winged Beans and Baked Whole Red Potatoes have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Young Winged Beans as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.