Comparing Nutrients in 14 ounces Young Broadbeans VS Boiled Potato Flesh, Cooked In Skin

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%

Macro Nutrients

	Young Broadbeans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Energy	9.85% 286kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.7% 46.4g	61.5% 80g	130g per day for Men 19-50 years
Sugars	NA	5% 3.6g	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	1.6% 1.15g	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	% 1.35g	g per day for Men 19-50 years
Sucrose	NA	% 0.75g	g per day for Men 19-50 years
Fiber	44% 16.7g	19% 7.14g	38g per day for Men 19-50 years
Protein	39.7% 22.2g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.2% 0.67mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.6% 0.15mg	91% 1.2mg	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	95% 381μg	9.92% 39.7μg	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	146% 131mg	57.3% 51.6mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Broadbeans	Boiled Potato Flesh, Cooked In Skin	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	83% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.9% 196μg	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	94% 7.54mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	55.2% 1.27mg	24% 0.55mg	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	54% 377mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	44.2% 1504mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	13.2% 198mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.7% 321g	8.26% 306g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Broadbeans VS Boiled Potato Flesh, Cooked In Skin per 14 oz

Compare the macro and micronutrient content in 14 oz of Young Broadbeans versus 14 oz of Boiled Potato Flesh, Cooked In Skin to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Young Broadbeans vs Boiled Potato Flesh, Cooked In Skin:

• 14 ounces of Young Broadbeans have more Vitamin A, 1.6 times more Vitamin B1, 5.5 times more Vitamin B2, 9.6 times more Vitamin B9 and 2.5 times more Vitamin C than Boiled Potato Flesh, Cooked In Skin.
• While 14 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 6 times more Vitamin B5 and 7.9 times more Vitamin B6 than Raw Young Broadbeans.
• Both Young Broadbeans and Boiled Potato Flesh, Cooked In Skin provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Young Broadbeans have insufficient amounts of Vitamin B5
• 14 ounces of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Young Broadbeans as well as Boiled Potato Flesh, Cooked In Skin without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Young Broadbeans vs Boiled Potato Flesh, Cooked In Skin:

• 14 ounces of Young Broadbeans have 4.4 times more Calcium, 6.1 times more Iron, 1.7 times more Magnesium, 2.3 times more Manganese, 2.2 times more Phosphorus, 4 times more Selenium, 12.5 times more Sodium and 1.9 times more Zinc than Boiled Potato Flesh, Cooked In Skin.
• While 14 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 2.5 times more Copper and 1.5 times more Potassium than Raw Young Broadbeans.
• Both Young Broadbeans and Boiled Potato Flesh, Cooked In Skin contain similar levels of Water per 14 ounces.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Young Broadbeans have 18.9 times more Omega 3, 2.3 times more Fiber and 3 times more Protein than Boiled Potato Flesh, Cooked In Skin.
• While 14 oz of Boiled Potato Flesh, Cooked In Skin without Salt contain 1.7 times more Carbohydrate than Raw Young Broadbeans.
• Both Young Broadbeans and Boiled Potato Flesh, Cooked In Skin offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Raw Young Broadbeans as well as Boiled Potato Flesh, Cooked In Skin without Salt provide inadequate amounts of Omega 6 in 14 ounces.