Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Baked Red Potatoes	Sprouted Navy Beans	Recommended Dietary Allowance
Energy	30% 870kcal	23% 670kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	2.66% 0.85g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	163% 2.6g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	100% 131g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	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	6.07% 4.4g	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	% 5.5g	NA	g per day for Men 19-50 years
Sucrose	% 4.5g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	NA	38g per day for Men 19-50 years
Protein	41% 23g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	325% 3.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	76.3% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	165% 8.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	147% 1.9mg	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	67.5% 270μg	330% 1320μg	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	140% 126mg	209% 188mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	9% 90mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	396% 3.56mg	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	87.5% 7mg	241% 19.3mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	240% 1010mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	177% 4.1mg	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	103% 720mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	90% 3070mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	8.67% 130mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	20.7% 767g	21.4% 792g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Sprouted Navy Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Baked Red Potatoes versus 1 kg of Sprouted Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Baked Red Potatoes vs Sprouted Navy Beans:

• 1 kilogram of Baked Red Potatoes has 1.3 times more Vitamin B3 than Sprouted Navy Beans.
• While 1 kg of Raw Sprouted Navy Beans contains 5.4 times more Vitamin B1, 4.3 times more Vitamin B2, 2.4 times more Vitamin B5, 4.9 times more Vitamin B9 and 1.5 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Sprouted Navy Beans provide similar amounts of Vitamin B6 per one kilogram.
• Both Baked Whole Red Potatoes as well as Raw Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Baked Red Potatoes vs Sprouted Navy Beans:

• 1 kilogram of Baked Red Potatoes has 1.8 times more Potassium than Sprouted Navy Beans.
• While 1 kg of Raw Sprouted Navy Beans contains 2 times more Copper, 2.8 times more Iron, 3.6 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus and 2.2 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Sprouted Navy Beans contain similar levels of Water per one kilogram.
• Both Baked Whole Red Potatoes as well as Raw Sprouted Navy Beans lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Baked Red Potatoes has 1.3 times more Energy and 1.5 times more Carbohydrate than Sprouted Navy Beans.
• While 1 kg of Raw Sprouted Navy Beans contains 17.3 times more Omega 3 and 2.7 times more Protein than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Raw Sprouted Navy Beans provide inadequate amounts of Omega 6 in one kilogram.