Comparing Nutrients in 14 ounces Boiled Navy Beans VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Navy Beans	Baked White Potatoes	Recommended Dietary Allowance
Energy	19% 556kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	44% 0.7g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	8.38% 6.07g	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	0% 0g	1.97% 1.43g	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	% 0g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 1.47g	% 1.6g	g per day for Men 19-50 years
Fiber	110% 41.7g	22% 8.33g	38g per day for Men 19-50 years
Protein	58.3% 32.7g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.4% 0.94mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.58mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.55mg	64.4% 0.84mg	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	139% 556μg	37.7% 151μg	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	3.97% 3.57mg	55.6% 50mg	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	0.26% 0.04mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	27.4% 274mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	56% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	117% 9.37mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	32.6% 0.75mg	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	81.6% 572mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	45.4% 1544mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	37% 4.1mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	6.84% 253g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Navy Beans vs Baked White Potatoes:

• Boiled Navy Beans have 4.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 3.7 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 14 times more Vitamin C and 4.5 times more Vitamin K than Boiled Navy Beans.
• Both Boiled Navy Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Navy Beans vs Baked White Potatoes:

• Boiled Navy Beans have 6.9 times more Calcium, 1.7 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus, 5.8 times more Selenium and 2.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Potassium than Boiled Navy Beans.
• Both Boiled Navy Beans and Baked Whole White Potatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Navy Beans have 1.5 times more Energy, 11.8 times more Omega 3, 1.2 times more Carbohydrate, 5 times more Fiber and 3.9 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.1 times more Sugars than Boiled Navy Beans.
• Both Boiled Navy Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 14 oz.