Comparing Nutrients in 14 ounces Boiled Mung Beans VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Mung Beans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	14.4% 417kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	2.78% 0.47g	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	58.5% 76g	60% 77.8g	130g per day for Men 19-50 years
Sugars	11% 7.94g	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	NA	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	NA	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	79.4% 30g	19% 7.14g	38g per day for Men 19-50 years
Protein	49.8% 28g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.2% 0.65mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	158% 631μg	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	4.4% 3.97mg	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	3.97% 0.6mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	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	69.5% 5.56mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	51.4% 1.2mg	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	56% 393mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.8% 288g	8.22% 304g	3700g per day for Men 19-50 years

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

• Boiled Mung Beans have 2.3 times more Vitamin B1, 1.2 times more Vitamin B2, 1.2 times more Vitamin B5, 5.9 times more Vitamin B9 and 1.9 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.8 times more Vitamin B3, 3.2 times more Vitamin B6 and 12.6 times more Vitamin C than Boiled Mung Beans.
• Both Boiled Mung Beans and Baked Whole Red Potatoes have similar amounts of Vitamin K per 14 oz.
• Both Boiled Mung Beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled Mung Beans have 3 times more Calcium, 2 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 1.4 times more Phosphorus and 2.1 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2 times more Potassium than Boiled Mung Beans.
• Both Boiled Mung Beans and Baked Whole Red Potatoes have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Mung Beans have 1.2 times more Energy, 1.4 times more Sugars, 4.2 times more Fiber and 3.1 times more Protein than Baked Whole Red Potatoes.
• Both Boiled Mung Beans and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 14 oz.
• Both Boiled Mung Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.