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

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Winged Beans	Baked White Potatoes	Recommended Dietary Allowance
Energy	20% 583kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	24% 23g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	10.2% 3.27g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	8.38% 6.07g	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	NA	1.97% 1.43g	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	22% 8.33g	38g per day for Men 19-50 years
Protein	75.3% 42g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.4% 0.51mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	38% 6.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	64.4% 0.84mg	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	9.92% 39.7μg	37.7% 151μg	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	0% 0mg	55.6% 50mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	56.4% 564mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	341% 3.07mg	56% 0.5mg	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	215% 17mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	32.6% 0.75mg	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	86.7% 607mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	63.5% 2159mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	52% 5.7mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	7.2% 267g	8.1% 299g	3700g per day for Men 19-50 years

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

• Boiled Winged Beans have 6.1 times more Vitamin B1 and 3 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B3, 2.5 times more Vitamin B5, 4.5 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans.
• Both Boiled Winged Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Boiled Winged Beans have 14.2 times more Calcium, 6.1 times more Copper, 6.8 times more Iron, 2 times more Magnesium, 6.3 times more Manganese, 2 times more Phosphorus, 5.8 times more Selenium and 4.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Potassium than Boiled Winged Beans.
• Both Boiled Winged Beans and Baked Whole White Potatoes have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Winged Beans have 1.6 times more Energy, 38.9 times more Fat, 20.6 times more Saturated Fat, 6.3 times more Omega 3, 29.7 times more Omega 6 and 5.1 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Carbohydrate than Boiled Winged Beans.
• Both Boiled Winged Beans as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.