Comparing Nutrients in 1 kilogram Boiled Navy Beans VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans	23%	4%	73%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Boiled Navy Beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	48.3% 1400kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	166% 216g	130g per day for Men 19-50 years
Sugars	5.1% 3.7g	23.4% 17g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.7g	NA	g per day for Men 19-50 years
Fiber	276% 105g	39.5% 15g	38g per day for Men 19-50 years
Protein	147% 82.3g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	198% 2.37mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.8% 0.66mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.2% 2.66mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	232% 3mg	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	350% 1400μg	22.5% 90μg	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	10% 9mg	142% 128mg	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	0.67% 0.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	69% 690mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	239% 2.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	295% 23.6mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	70% 1.6mg	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	206% 1440mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	114% 3890mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	94% 10.3mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	17.2% 638g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Navy Beans VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Navy Beans versus 1 kg of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Navy Beans vs Baked Potato Flesh:

• 1 kilogram of Boiled Navy Beans has 2.3 times more Vitamin B1, 3.1 times more Vitamin B2 and 15.6 times more Vitamin B9 than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.1 times more Vitamin B3, 2.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 14.2 times more Vitamin C than Boiled Navy Beans.
• 1 kilogram of Boiled Navy Beans have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2
• Both Boiled Navy Beans as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Boiled Navy Beans vs Baked Potato Flesh:

• 1 kilogram of Boiled Navy Beans has 13.8 times more Calcium, 6.7 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 2.9 times more Phosphorus, 9.7 times more Selenium and 3.6 times more Zinc than Baked Potato Flesh.
• Both Boiled Navy Beans and Baked Potato Flesh contain similar levels of Copper and Potassium per one kilogram.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Navy Beans has 1.5 times more Energy, 17.7 times more Omega 3, 1.2 times more Carbohydrate, 7 times more Fiber and 4.2 times more Protein than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 4.6 times more Sugars than Boiled Navy Beans.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Boiled Navy Beans as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one kilogram.