Comparing Nutrients in 14 ounces Baked White Potatoes VS Hyacinth-Young beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Hyacinth-Young beans	18%	4%	78%

Macro Nutrients

	Baked White Potatoes	Hyacinth-Young beans	Recommended Dietary Allowance
Energy	12.6% 365kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.023% 0.004g	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	28% 36.5g	130g per day for Men 19-50 years
Sugars	8.38% 6.07g	22.3% 16g	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	34.5% 13g	38g per day for Men 19-50 years
Protein	15% 8.33g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Hyacinth-Young beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	19% 171μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	25.5% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.06mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.4% 1.52mg	4.37% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.4% 0.84mg	7.33% 0.095mg	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	61.5% 246μg	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	57% 51mg	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	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Hyacinth-Young beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	56% 0.5mg	20.7% 0.19mg	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	36.7% 2.94mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	32.6% 0.75mg	35.4% 0.81mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	63.5% 2159mg	29.4% 1000mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	11% 5.95μg	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	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	8.1% 299g	9.43% 349g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Baked White Potatoes vs Hyacinth-Young beans:

• Baked Whole White Potatoes have 2.9 times more Vitamin B3, 7 times more Vitamin B5 and 8.8 times more Vitamin B6 than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 43 times more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B9, 12.8 times more Vitamin E and 6.7 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Hyacinth-Young beans have similar amounts of Vitamin C per 14 oz.
• Both Baked Whole White Potatoes as well as Raw Hyacinth-Young beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Baked White Potatoes vs Hyacinth-Young beans:

• Baked Whole White Potatoes have 2.7 times more Copper, 1.5 times more Phosphorus and 2.2 times more Potassium than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 5 times more Calcium, 1.5 times more Magnesium and 3 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Hyacinth-Young beans have similar amounts of Iron, Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Baked Whole White Potatoes have 2 times more Energy and 2.3 times more Carbohydrate than Raw Hyacinth-Young beans.
• While Raw Hyacinth-Young beans contain 2.7 times more Sugars and 1.6 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Hyacinth-Young beans have similar amounts of Protein per 14 oz.
• Both Baked Whole White Potatoes as well as Raw Hyacinth-Young beans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.