Comparing Nutrients in 1 kilogram Boiled Young Broadbeans VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Broadbeans	30%	7%	63%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Young Broadbeans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	21.4% 620kcal	30% 870kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.44% 1.42g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	114% 1.82g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.1% 1.2g	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	77.7% 101g	151% 196g	130g per day for Men 19-50 years
Sugars	NA	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	95% 36g	47.4% 18g	38g per day for Men 19-50 years
Protein	85.7% 48g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Broadbeans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	15.6% 140μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	107% 1.28mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	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	145% 580μg	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	220% 198mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Broadbeans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	18% 180mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	188% 15mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	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	104% 730mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	56.8% 1930mg	160% 5450mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	22.6% 837g	20.7% 767g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Young Broadbeans vs Baked Red Potatoes:

• Boiled and Drained Young Broadbeans have 14 times more Vitamin A, 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 2.1 times more Vitamin B9 and 1.6 times more Vitamin C than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.3 times more Vitamin B3, 5.2 times more Vitamin B5 and 7.3 times more Vitamin B6 than Boiled and Drained Young Broadbeans.
• Both Boiled and Drained Young Broadbeans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Young Broadbeans vs Baked Red Potatoes:

• Boiled and Drained Young Broadbeans have 2 times more Calcium, 2.1 times more Iron, 1.5 times more Manganese and 3.4 times more Sodium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.9 times more Copper and 2.8 times more Potassium than Boiled and Drained Young Broadbeans.
• Both Boiled and Drained Young Broadbeans and Baked Whole Red Potatoes have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Young Broadbeans have 12.1 times more Omega 3, 2 times more Fiber and 2.1 times more Protein than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Energy and 1.9 times more Carbohydrate than Boiled and Drained Young Broadbeans.
• Both Boiled and Drained Young Broadbeans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.