Comparing Nutrients in 14 ounces Baked Red Potatoes VS Boiled Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Baked Red Potatoes	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	12% 345kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	74.3% 97g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	1.75% 1.27g	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	2.4% 1.75g	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	% 2.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	86.7% 33g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	74.4% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	23.5% 0.31mg	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	26.8% 107μg	85.3% 341μg	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	55.6% 50mg	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	2.1% 0.32mg	23% 3.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	22% 218mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	119% 1.07mg	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	34.7% 2.78mg	141% 11.3mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	46.3% 194mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	56.4% 1.3mg	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	41% 286mg	86% 603mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	50.5% 1719mg	3400mg per day for Men 19-50 years
Selenium	NA	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	8.22% 304g	7.05% 261g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 3 times more Vitamin B3, 1.3 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than Boiled Black Turtle Beans.
• While Boiled Black Turtle Beans contain 3.1 times more Vitamin B1, 3.2 times more Vitamin B9 and 10.9 times more Vitamin E than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Black Turtle Beans have similar amounts of Vitamin B2 and Vitamin K per 14 oz.
• Both Baked Whole Red Potatoes as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Baked Whole Red Potatoes have 1.3 times more Potassium than Boiled Black Turtle Beans.
• While Boiled Black Turtle Beans contain 6.1 times more Calcium, 1.5 times more Copper, 4.1 times more Iron, 1.8 times more Magnesium, 1.9 times more Manganese, 2.1 times more Phosphorus and 1.9 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Black Turtle Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 4.5 times more Sugars than Boiled Black Turtle Beans.
• While Boiled Black Turtle Beans contain 1.5 times more Energy, 4.5 times more Omega 3, 4.6 times more Fiber and 3.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Black Turtle Beans have similar amounts of Carbohydrate per 14 oz.
• Both Baked Whole Red Potatoes as well as Boiled Black Turtle Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.