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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Mung Beans	Baked White Potatoes	Recommended Dietary Allowance
Energy	14.4% 417kcal	12.6% 365kcal	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	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	11% 7.94g	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	79.4% 30g	22% 8.33g	38g per day for Men 19-50 years
Protein	49.8% 28g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Baked White 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	158% 631μg	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	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	10.7% 107mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	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	69.5% 5.56mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	51.4% 1.2mg	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	56% 393mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	7.8% 288g	8.1% 299g	3700g per day for Men 19-50 years

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

• Boiled Mung Beans have 3.4 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B9 and 3.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Vitamin B3, 3.1 times more Vitamin B6 and 12.6 times more Vitamin C than Boiled Mung Beans.
• Both Boiled Mung Beans and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin K per 14 oz.
• Both Boiled Mung Beans 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 Mung Beans vs Baked White Potatoes:

• Boiled Mung Beans have 2.7 times more Calcium, 1.2 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 5 times more Selenium and 2.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Potassium than Boiled Mung Beans.
• Both Boiled Mung Beans and Baked Whole White Potatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Mung Beans have 1.3 times more Sugars, 3.6 times more Fiber and 3.3 times more Protein than Baked Whole White Potatoes.
• Both Boiled Mung Beans and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Boiled Mung Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.