Comparing Nutrients in 1 kilogram Small White Beans VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Small White Beans	Baked White Potatoes	Recommended Dietary Allowance
Energy	116% 3360kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	12% 12g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	9.5% 3.04g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	144% 2.3g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	16.2% 2.76g	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	479% 623g	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	655% 249g	55.3% 21g	38g per day for Men 19-50 years
Protein	377% 211g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Small White 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	619% 7.43mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	84% 13.4mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.3mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	338% 4.4mg	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	965% 3860μg	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	0% 0mg	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

	Small White Beans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	173% 1730mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	706% 6.35mg	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	966% 77.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	436% 1830mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	556% 12.8mg	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	636% 4450mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	454% 15420mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	255% 28mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	3.16% 117g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Small White Beans vs Baked White Potatoes:

• Raw Small White Beans have 15.5 times more Vitamin B1, 4.8 times more Vitamin B2, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6 and 10.2 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain more Vitamin C than Raw Small White Beans.
• Both Raw Small White Beans and Baked Whole White Potatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Small White 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 Small White Beans vs Baked White Potatoes:

• Raw Small White Beans have 17.3 times more Calcium, 5 times more Copper, 12.1 times more Iron, 6.8 times more Magnesium, 6.8 times more Manganese, 5.9 times more Phosphorus, 2.8 times more Potassium, 25.6 times more Selenium and 8 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.4 times more Water than Raw Small White Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Small White Beans have 3.7 times more Energy, 7.9 times more Fat, 15.4 times more Omega 3, 5.6 times more Omega 6, 3 times more Carbohydrate, 11.9 times more Fiber and 10.1 times more Protein than Baked Whole White Potatoes.
• Both Raw Small White Beans as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.