Comparing Nutrients in 1 kilogram Great Northern Beans VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Great Northern Beans	25%	3%	72%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Great Northern Beans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	117% 3390kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	11.8% 11.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.56g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	133% 2.13g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	15.5% 2.63g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	480% 624g	151% 196g	130g per day for Men 19-50 years
Sugars	31% 22.6g	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	532% 202g	47.4% 18g	38g per day for Men 19-50 years
Protein	390% 219g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Great Northern Beans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	544% 6.53mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	182% 2.37mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	220% 11mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	344% 4.47mg	163% 2.12mg	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	1205% 4820μg	67.5% 270μg	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	59% 53mg	140% 126mg	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	14.7% 2.2mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50% 60μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Great Northern Beans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	175% 1750mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	930% 8.37mg	193% 1.74mg	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	684% 54.7mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	450% 1890mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	619% 14.2mg	75.2% 1.73mg	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	639% 4470mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	408% 13870mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	235% 129μg	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	210% 23mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	2.9% 107g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Great Northern Beans vs Baked Red Potatoes:

• Raw Great Northern Beans have 9.1 times more Vitamin B1, 4.7 times more Vitamin B2, 1.2 times more Vitamin B3, 3.2 times more Vitamin B5, 2.1 times more Vitamin B6, 17.9 times more Vitamin B9, 2.8 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.4 times more Vitamin C than Raw Great Northern Beans.
• Both Raw Great Northern Beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Great Northern Beans vs Baked Red Potatoes:

• Raw Great Northern Beans have 19.4 times more Calcium, 4.8 times more Copper, 7.8 times more Iron, 6.8 times more Magnesium, 8.2 times more Manganese, 6.2 times more Phosphorus, 2.5 times more Potassium and 5.8 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7.2 times more Water than Raw Great Northern Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Great Northern Beans have 3.9 times more Energy, 7.6 times more Fat, 8.9 times more Saturated Fat, 14.2 times more Omega 3, 5.4 times more Omega 6, 3.2 times more Carbohydrate, 1.6 times more Sugars, 11.2 times more Fiber and 9.5 times more Protein than Baked Whole Red Potatoes.
• Both Raw Great Northern Beans as well as Baked Whole Red Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.