Comparing Nutrients in 1 kilogram Baked Red Potatoes VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
White Beans	27%	2%	71%

Macro Nutrients

	Baked Red Potatoes	White Beans	Recommended Dietary Allowance
Energy	30% 870kcal	115% 3330kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	6.84% 2.2g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	11.6% 1.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	464% 603g	130g per day for Men 19-50 years
Sugars	19.7% 14.3g	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	41% 23g	417% 234g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	White 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	364% 4.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	146% 7.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	245% 3.18mg	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	970% 3880μg	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	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	5.33% 0.8mg	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	White Beans	Recommended Dietary Allowance
Calcium	9% 90mg	240% 2400mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	1093% 9.84mg	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	1305% 104mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	781% 18mg	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	430% 3010mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	528% 17950mg	3400mg per day for Men 19-50 years
Selenium	NA	233% 128μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	334% 36.7mg	11mg per day for Men 19-50 years
Water	20.7% 767g	3.06% 113g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS White Beans per 1 kg

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

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

• 1 kilogram of Baked Red Potatoes has 3.3 times more Vitamin B3 and more Vitamin C than White Beans.
• While 1 kg of Raw White Beans contains 6.1 times more Vitamin B1, 2.9 times more Vitamin B2, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 14.4 times more Vitamin B9 and 2 times more Vitamin K than Baked Whole Red Potatoes.
• 1 kilogram of White Beans have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Raw White Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Baked Red Potatoes has 6.8 times more Water than White Beans.
• While 1 kg of Raw White Beans contains 26.7 times more Calcium, 5.7 times more Copper, 14.9 times more Iron, 6.8 times more Magnesium, 10.4 times more Manganese, 4.2 times more Phosphorus, 3.3 times more Potassium and 9.2 times more Zinc than Baked Whole Red Potatoes.
• 1 kilogram of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw White Beans contains 3.8 times more Energy, 11.1 times more Omega 3, 3.1 times more Carbohydrate, 1.5 times more Sugars, 8.4 times more Fiber and 10.2 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 White Beans provide inadequate amounts of Omega 6 in one kilogram.