Comparing Nutrients in 14 ounces Navy Beans VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Navy Beans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	46% 1338kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	133% 2.14g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	7.82% 1.33g	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	185% 241g	60% 77.8g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	7.83% 5.68g	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	2.4% 1.75g	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	% 0.83g	% 2.2g	g per day for Men 19-50 years
Sucrose	% 13.2g	% 1.8g	g per day for Men 19-50 years
Fiber	160% 60.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	158% 88.6g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Navy Beans	Baked Red 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	256% 3.08mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	64.7% 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	361% 1445μg	26.8% 107μg	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	NA	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	0.53% 0.079mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	58.3% 583mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	76.7% 0.69mg	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	272% 21.8mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	165% 695mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	245% 5.63mg	30% 0.69mg	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	231% 1615mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	138% 4703mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.3% 48g	8.22% 304g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 10.8 times more Vitamin B1, 3.3 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2 times more Vitamin B6 and 13.5 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Raw Navy Beans and Baked Whole Red Potatoes have similar amounts of Vitamin K per 14 oz.
• Both Raw Navy Beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Raw Navy Beans have 16.3 times more Calcium, 4.8 times more Copper, 7.8 times more Iron, 6.3 times more Magnesium, 8.2 times more Manganese, 5.7 times more Phosphorus, 2.2 times more Potassium and 9.1 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 6.3 times more Water than Raw Navy Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Navy Beans have 3.9 times more Energy, 10 times more Fat, 35.9 times more Omega 3, 6.8 times more Omega 6, 3.1 times more Carbohydrate, 2.7 times more Sugars, 8.5 times more Fiber and 9.7 times more Protein than Baked Whole Red Potatoes.
• Both Raw Navy Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.