Comparing Nutrients in 14 ounces Baked Potato Flesh VS Boiled Cranberry Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Cranberry Beans	27%	3%	70%

Macro Nutrients

	Baked Potato Flesh	Boiled Cranberry Beans	Recommended Dietary Allowance
Energy	12.7% 369kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	22.6% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	74.7% 97g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	15.7% 5.95g	90% 34g	38g per day for Men 19-50 years
Protein	14% 7.78g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Cranberry Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.7% 0.42mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	24.7% 0.32mg	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	8.93% 35.7μg	205% 822μg	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	56.4% 51mg	0% 0mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Cranberry Beans	Recommended Dietary Allowance
Calcium	2% 20mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	95% 0.85mg	102% 0.92mg	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	17.4% 1.4mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	64% 1.47mg	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	28.3% 198mg	76.5% 536mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	45% 1536mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	41% 4.52mg	11mg per day for Men 19-50 years
Water	8.1% 299g	6.93% 257g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Cranberry Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Baked Potato Flesh versus 14 oz of Boiled Cranberry Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Baked Potato Flesh vs Boiled Cranberry Beans:

• 14 ounces of Baked Potato Flesh have 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 3.7 times more Vitamin B6 and more Vitamin C than Boiled Cranberry Beans.
• While 14 oz of Boiled Cranberry Beans contain 2 times more Vitamin B1, 3.3 times more Vitamin B2 and 23 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 14 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 14 ounces of Boiled Cranberry Beans have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Boiled Cranberry Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Baked Potato Flesh vs Boiled Cranberry Beans:

• 14 oz of Boiled Cranberry Beans contain 10 times more Calcium, 6 times more Iron, 2 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 4.3 times more Selenium and 3.9 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Cranberry Beans contain similar levels of Copper and Potassium per 14 ounces.
• 14 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Cranberry Beans contain 1.5 times more Energy, 9.1 times more Omega 3, 5.7 times more Fiber and 4.8 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Cranberry Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Boiled Cranberry Beans provide inadequate amounts of Omega 6 in 14 ounces.