Comparing Nutrients in 14 ounces Boiled Hyacinth Beans with Salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Hyacinth Beans with Salt	27%	4%	69%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Hyacinth Beans with Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	16% 464kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	22% 8.33g	38g per day for Men 19-50 years
Protein	57.7% 32.3g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Hyacinth Beans with Salt	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	89.3% 1.07mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.63mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	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	3.97% 16μg	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	0% 0mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Hyacinth Beans with Salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	16% 159mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	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	227% 18mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	83% 1.9mg	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	68% 476mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	39.3% 1338mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	64.3% 964mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	7.4% 274g	8.1% 299g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Hyacinth Beans with Salt vs Baked White Potatoes:

• Boiled Hyacinth Beans with Salt have 5.6 times more Vitamin B1 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.7 times more Vitamin B3, 5.7 times more Vitamin B6, 9.5 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans with Salt.
• Both Boiled Hyacinth Beans with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Boiled Hyacinth Beans with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Hyacinth Beans with Salt vs Baked White Potatoes:

• Boiled Hyacinth Beans with Salt have 4 times more Calcium, 2.7 times more Copper, 7.2 times more Iron, 3 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus, 5.6 times more Selenium, 34.7 times more Sodium and 8.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.6 times more Potassium than Boiled Hyacinth Beans with Salt.
• Both Boiled Hyacinth Beans with Salt and Baked Whole White Potatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Hyacinth Beans with Salt have 1.3 times more Energy, 5 times more Omega 6 and 3.9 times more Protein than Baked Whole White Potatoes.
• Both Boiled Hyacinth Beans with Salt and Baked Whole White Potatoes have similar amounts of Carbohydrate per 14 oz.
• Both Boiled Hyacinth Beans with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.