Comparing Nutrients in 14 ounces Baked White Potatoes VS Boiled Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Great Northern Beans	27%	3%	70%

Macro Nutrients

	Baked White Potatoes	Boiled Great Northern Beans	Recommended Dietary Allowance
Energy	12.6% 365kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	22% 8.33g	73% 27.8g	38g per day for Men 19-50 years
Protein	15% 8.33g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Great Northern 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	16% 0.19mg	52.3% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	35.7% 0.46mg	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	37.7% 151μg	101% 405μg	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	5.73% 5.16mg	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	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Great Northern Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	109% 0.98mg	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	31.8% 2.54mg	106% 8.45mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	89.4% 2.06mg	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	42.5% 298mg	94% 655mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	45.6% 1552mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	8.1% 299g	7.4% 274g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Boiled Great Northern Beans:

• Baked Whole White Potatoes have 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 9.7 times more Vitamin C than Boiled Great Northern Beans.
• While Boiled Great Northern Beans contain 3.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.7 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Boiled Great Northern Beans:

• Baked Whole White Potatoes have 1.4 times more Potassium than Boiled Great Northern Beans.
• While Boiled Great Northern Beans contain 6.8 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 8.2 times more Selenium and 2.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Great Northern Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Great Northern Beans contain 1.3 times more Energy, 5.6 times more Omega 3, 3.3 times more Fiber and 4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Great Northern Beans have similar amounts of Carbohydrate per 14 oz.
• Both Baked Whole White Potatoes as well as Boiled Great Northern Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.