Comparing Nutrients in 1 kilogram Boiled Potato Flesh, Cooked In Skin VS Small White Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Potato Flesh, Cooked In Skin	8%	1%	91%
Small White Beans	25%	3%	72%

Macro Nutrients

	Boiled Potato Flesh, Cooked In Skin	Small White Beans	Recommended Dietary Allowance
Energy	30% 870kcal	116% 3360kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	144% 2.3g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	16.2% 2.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	155% 201g	479% 623g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	NA	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	4% 2.9g	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	% 3.4g	NA	g per day for Men 19-50 years
Sucrose	% 1.9g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	655% 249g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	377% 211g	56g per day for Men 19-50 years

Vitamins

	Boiled Potato Flesh, Cooked In Skin	Small White Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	88.3% 1.06mg	619% 7.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	84% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	104% 5.2mg	146% 7.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	338% 4.4mg	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	25% 100μg	965% 3860μg	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	144% 130mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.3% 22μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Potato Flesh, Cooked In Skin	Small White Beans	Recommended Dietary Allowance
Calcium	5% 50mg	173% 1730mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	706% 6.35mg	0.9mg per day for Men 19-50 years
Fluoride	12.4% 494μg	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	38.8% 3.1mg	966% 77.3mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	436% 1830mg	420mg per day for Men 19-50 years
Manganese	60% 1.38mg	556% 12.8mg	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	63% 440mg	636% 4450mg	700mg per day for Men 19-50 years
Potassium	111% 3790mg	454% 15420mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	233% 128μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	255% 28mg	11mg per day for Men 19-50 years
Water	21% 770g	3.16% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Potato Flesh, Cooked In Skin VS Small White Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Potato Flesh, Cooked In Skin versus 1 kg of Small White Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Potato Flesh, Cooked In Skin vs Small White Beans:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has more Vitamin C than Small White Beans.
• While 1 kg of Raw Small White Beans contains 7 times more Vitamin B1, 10.4 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 38.6 times more Vitamin B9 than Boiled Potato Flesh, Cooked In Skin without Salt.
• Both Boiled Potato Flesh, Cooked In Skin and Small White Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin have insufficient amounts of Vitamin B2
• 1 kilogram of Small White Beans have insufficient amounts of Vitamin C
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Small White Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Potato Flesh, Cooked In Skin vs Small White Beans:

• 1 kilogram of Boiled Potato Flesh, Cooked In Skin has 6.6 times more Water than Small White Beans.
• While 1 kg of Raw Small White Beans contains 34.6 times more Calcium, 3.4 times more Copper, 24.9 times more Iron, 8.3 times more Magnesium, 9.3 times more Manganese, 10.1 times more Phosphorus, 4.1 times more Potassium, 42.7 times more Selenium and 9.4 times more Zinc than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Small White Beans contains 3.9 times more Energy, 23.1 times more Omega 3, 3.1 times more Carbohydrate, 13.8 times more Fiber and 11.3 times more Protein than Boiled Potato Flesh, Cooked In Skin without Salt.
• 1 kilogram of Boiled Potato Flesh, Cooked In Skin provide inadequate amounts of Omega 3
• Both Boiled Potato Flesh, Cooked In Skin without Salt as well as Raw Small White Beans provide inadequate amounts of Omega 6 in one kilogram.