Comparing Nutrients in 1 kilogram Boiled Sprouted Pinto Beans VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Pinto Beans	28%	11%	61%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Sprouted Pinto Beans	Baked White Potatoes	Recommended Dietary Allowance
Energy	7.6% 220kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	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	31.5% 41g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	4.97% 3.6g	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	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	NA	55.3% 21g	38g per day for Men 19-50 years
Protein	33.2% 18.6g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto Beans	Baked White 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	56% 0.67mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	162% 2.1mg	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	72.5% 290μg	95% 380μg	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	67.8% 61mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Pinto Beans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	15% 150mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	141% 1.27mg	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	82.5% 6.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	82% 1.9mg	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	43% 300mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	25.2% 934g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Sprouted Pinto Beans vs Baked White Potatoes:

• Boiled and Drained Sprouted Pinto Beans have 1.4 times more Vitamin B1 and 1.4 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Sprouted Pinto Beans vs Baked White Potatoes:

• Boiled and Drained Sprouted Pinto Beans have 1.5 times more Calcium, 7.3 times more Sodium and 1.2 times more Water than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.5 times more Magnesium, 1.5 times more Manganese, 2.5 times more Phosphorus, 5.6 times more Potassium and 2.1 times more Zinc than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Baked Whole White Potatoes have similar amounts of Copper, Iron and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Sprouted Pinto Beans have 7.9 times more Omega 3 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.2 times more Energy and 5.1 times more Carbohydrate than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans and Baked Whole White Potatoes have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Sprouted Pinto Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.