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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Baked White Potatoes	Boiled Navy Beans	Recommended Dietary Allowance
Energy	12.6% 365kcal	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	64.4% 83.7g	79.5% 103g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	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	1.97% 1.43g	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	% 2.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.6g	% 1.47g	g per day for Men 19-50 years
Fiber	22% 8.33g	110% 41.7g	38g per day for Men 19-50 years
Protein	15% 8.33g	58.3% 32.7g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	16% 0.19mg	78.4% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	16% 2.58mg	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	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	37.7% 151μg	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	1.06% 0.16mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	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	31.8% 2.54mg	117% 9.37mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	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	42.5% 298mg	81.6% 572mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	45.4% 1544mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.6% 1.4mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	8.1% 299g	6.84% 253g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 14 times more Vitamin C and 4.5 times more Vitamin K than Boiled Navy Beans.
• While Boiled Navy Beans contain 4.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 3.7 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White 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 White Potatoes vs Boiled Navy Beans:

• Baked Whole White Potatoes have 1.4 times more Potassium than Boiled Navy Beans.
• While Boiled Navy Beans contain 6.9 times more Calcium, 1.7 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus, 5.8 times more Selenium and 2.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Navy Beans have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 4.1 times more Sugars than Boiled Navy Beans.
• While Boiled Navy Beans contain 1.5 times more Energy, 11.8 times more Omega 3, 5 times more Fiber and 3.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Navy Beans have similar amounts of Carbohydrate per 14 oz.
• Both Baked Whole White Potatoes as well as Boiled Navy Beans have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 14 oz.