Comparing Nutrients in 14 ounces Navy Beans VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Navy Beans	26%	4%	70%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Navy Beans	Baked White Potatoes	Recommended Dietary Allowance
Energy	46% 1338kcal	12.6% 365kcal	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	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	21.2% 15.4g	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	% 0.83g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 13.2g	% 1.6g	g per day for Men 19-50 years
Fiber	160% 60.7g	22% 8.33g	38g per day for Men 19-50 years
Protein	158% 88.6g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	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	256% 3.08mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.95mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	361% 1445μg	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	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.27% 9.92μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Navy Beans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	58.3% 583mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	368% 3.3mg	56% 0.5mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	165% 695mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	245% 5.63mg	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	231% 1615mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	138% 4703mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	79.4% 43.7μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	1.3% 48g	8.1% 299g	3700g per day for Men 19-50 years

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

• Raw Navy Beans have 16.1 times more Vitamin B1, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2 times more Vitamin B6 and 9.6 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Raw Navy Beans and Baked Whole White Potatoes have similar amounts of Vitamin K per 14 oz.
• Both Raw 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 Navy Beans vs Baked White Potatoes:

• Raw Navy Beans have 14.7 times more Calcium, 6.6 times more Copper, 8.6 times more Iron, 6.5 times more Magnesium, 7.5 times more Manganese, 5.4 times more Phosphorus, 2.2 times more Potassium, 22 times more Selenium and 10.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.2 times more Water than Raw Navy Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Navy Beans have 3.7 times more Energy, 10 times more Fat, 35.9 times more Omega 3, 6.8 times more Omega 6, 2.9 times more Carbohydrate, 2.5 times more Sugars, 7.3 times more Fiber and 10.6 times more Protein than Baked Whole White Potatoes.
• Both Raw Navy Beans as well as Baked Whole White Potatoes have insufficient amounts of Fructose, Glucose and Sucrose in 14 oz.