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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Baked Red Potatoes	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	12% 345kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	5.7% 0.97g	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	63% 82g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	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	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	NA	38g per day for Men 19-50 years
Protein	16.3% 9.13g	57.7% 32.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Hyacinth 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	89.3% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	25% 1.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	11.3% 0.15mg	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	3.97% 16μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	150% 1.35mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	83% 1.9mg	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	68% 476mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	NA	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	8.22% 304g	7.4% 274g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Hyacinth Beans per 14 oz

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

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

• 14 ounces of Baked Red Potatoes have 1.4 times more Vitamin B2, 3.9 times more Vitamin B3, 5.7 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• While 14 oz of Boiled Hyacinth Beans contain 3.8 times more Vitamin B1 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Hyacinth Beans provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Hyacinth Beans have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Baked Red Potatoes have 1.6 times more Potassium than Boiled Hyacinth Beans.
• While 14 oz of Boiled Hyacinth Beans contain 4.4 times more Calcium, 2 times more Copper, 6.5 times more Iron, 2.9 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus and 7.1 times more Zinc than Baked Whole Red Potatoes.
• 14 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled Hyacinth Beans contain 1.3 times more Energy and 3.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Hyacinth Beans offer comparable quantities of Carbohydrate per 14 ounces.
• Both Baked Whole Red Potatoes as well as Boiled Hyacinth Beans provide inadequate amounts of Omega 6 in 14 ounces.