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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Baked Red Potatoes	Boiled Navy Beans	Recommended Dietary Allowance
Energy	12% 345kcal	19% 556kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.54% 2.46g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	60% 77.8g	79.5% 103g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	2.03% 1.47g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 1.47g	g per day for Men 19-50 years
Fiber	19% 7.14g	110% 41.7g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Navy 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	78.4% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	42% 0.55mg	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	139% 556μg	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	3.97% 3.57mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	93% 0.83mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.22% 8.73μg	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	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	91% 2.1mg	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	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	8.22% 304g	6.84% 253g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 14 times more Vitamin C and 4.7 times more Vitamin K than Boiled Navy Beans.
• While Boiled Navy Beans contain 3.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 5.2 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

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

• Baked Whole Red Potatoes have 1.4 times more Potassium and 1.2 times more Water than Boiled Navy Beans.
• While Boiled Navy Beans contain 7.7 times more Calcium, 3.4 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus and 2.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Navy Beans have similar amounts of Copper per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole Red Potatoes have 3.9 times more Sugars than Boiled Navy Beans.
• While Boiled Navy Beans contain 1.6 times more Energy, 11.8 times more Omega 3, 1.3 times more Carbohydrate, 5.8 times more Fiber and 3.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled Navy Beans have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 14 oz.