Comparing Nutrients in 1 kilogram White Beans VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	White Beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	115% 3330kcal	32% 930kcal	2900kcal per day for Men 19-50 years
Fat	8.76% 8.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	6.84% 2.2g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	104% 1.66g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	11.6% 1.98g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	464% 603g	166% 216g	130g per day for Men 19-50 years
Sugars	29% 21g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	400% 152g	39.5% 15g	38g per day for Men 19-50 years
Protein	417% 234g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	White 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	364% 4.37mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.46mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	146% 7.32mg	111% 5.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.18mg	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	970% 3880μg	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	0% 0mg	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	14% 2.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	240% 2400mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	1093% 9.84mg	239% 2.15mg	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	1305% 104mg	43.8% 3.5mg	8mg per day for Men 19-50 years
Magnesium	452% 1900mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	781% 18mg	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	430% 3010mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	528% 17950mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	233% 128μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	334% 36.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	3.06% 113g	20.4% 754g	3700g per day for Men 19-50 years

Nutrient Comparison: White Beans VS Baked Potato Flesh per 1 kg

Compare the macro and micronutrient content in 1 kg of White 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 White Beans vs Baked Potato Flesh:

• 1 kilogram of White Beans has 4.2 times more Vitamin B1, 7 times more Vitamin B2, 1.3 times more Vitamin B5, 43.1 times more Vitamin B9 and 18.7 times more Vitamin K than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 2.9 times more Vitamin B3 and more Vitamin C than Raw White Beans.
• Both White Beans and Baked Potato Flesh provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of White Beans have insufficient amounts of Vitamin C
• 1 kilogram of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw White Beans as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of White Beans has 48 times more Calcium, 4.6 times more Copper, 29.8 times more Iron, 7.6 times more Magnesium, 11.2 times more Manganese, 6 times more Phosphorus, 4.6 times more Potassium, 42.7 times more Selenium and 12.7 times more Zinc than Baked Potato Flesh.
• While 1 kg of Baked Potatoes Flesh no Salt contains 6.7 times more Water than Raw White Beans.
• 1 kilogram of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Beans has 3.6 times more Energy, 16.6 times more Omega 3, 2.8 times more Carbohydrate, 1.2 times more Sugars, 10.1 times more Fiber and 11.9 times more Protein than Baked Potato Flesh.
• 1 kilogram of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw White Beans as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one kilogram.