Comparing Nutrients in 14 ounces Baked Red Potatoes VS Boiled Mungo Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Mungo Beans with Salt	28%	5%	67%

Macro Nutrients

	Baked Red Potatoes	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Energy	12% 345kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.56% 0.095g	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	56% 72.8g	130g per day for Men 19-50 years
Sugars	7.83% 5.68g	11% 7.98g	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	67% 25.4g	38g per day for Men 19-50 years
Protein	16.3% 9.13g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.35mg	34.4% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.7% 0.84mg	17.7% 0.23mg	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	93% 373μg	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	4.4% 3.97mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	61.3% 0.55mg	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	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	71% 1.64mg	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	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	63.6% 2163mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	NA	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	3.18% 47.6mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	8.22% 304g	7.78% 288g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Mungo Beans with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Baked Red Potatoes vs Boiled Mungo Beans with Salt:

• 14 ounces of Baked Red Potatoes have 3.7 times more Vitamin B6 and 12.6 times more Vitamin C than Boiled Mungo Beans with Salt.
• While 14 oz of Boiled Mungo Beans with Salt contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5 and 3.5 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Mungo Beans with Salt provide similar amounts of Vitamin B3 and Vitamin K per 14 ounces.
• 14 ounces of Boiled Mungo Beans with Salt have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Boiled Mungo Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Baked Red Potatoes vs Boiled Mungo Beans with Salt:

• 14 ounces of Baked Red Potatoes have 1.3 times more Copper and 2.4 times more Potassium than Boiled Mungo Beans with Salt.
• While 14 oz of Boiled Mungo Beans with Salt contain 5.9 times more Calcium, 2.5 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 20.3 times more Sodium and 2.1 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 Mungo Beans with Salt contain 22.3 times more Omega 3, 1.4 times more Sugars, 3.6 times more Fiber and 3.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Mungo Beans with Salt offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• 14 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6 in 14 ounces.