Comparing Nutrients in 1 kilogram Baked Red Potatoes VS Boiled Hyacinth Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Baked Red Potatoes	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	30% 870kcal	40.3% 1170kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	14.4% 2.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	151% 196g	159% 207g	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	145% 81.4g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Hyacinth 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	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68.2% 3.4mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	163% 2.12mg	28.5% 0.37mg	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	10% 40μg	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	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	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	9% 90mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	379% 3.4mg	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	573% 45.8mg	8mg per day for Men 19-50 years
Magnesium	66.7% 280mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	75.2% 1.73mg	210% 4.82mg	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	171% 1200mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	99% 3370mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	259% 28.5mg	11mg per day for Men 19-50 years
Water	20.7% 767g	18.7% 691g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Hyacinth Beans per 1 kg

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

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

• 1 kilogram of Baked Red Potatoes has 1.4 times more Vitamin B2, 3.9 times more Vitamin B3, 5.7 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• While 1 kg of Boiled Hyacinth Beans contains 3.8 times more Vitamin B1 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Hyacinth Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Hyacinth Beans have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Boiled Hyacinth 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 Boiled Hyacinth Beans:

• 1 kilogram of Baked Red Potatoes has 1.6 times more Potassium than Boiled Hyacinth Beans.
• While 1 kg of Boiled Hyacinth Beans contains 4.4 times more Calcium, 2 times more Copper, 6.5 times more Iron, 2.9 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus and 7.1 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 Boiled Hyacinth Beans contains 1.3 times more Energy and 3.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Hyacinth Beans offer comparable quantities of Carbohydrate per one kilogram.
• Both Baked Whole Red Potatoes as well as Boiled Hyacinth Beans provide inadequate amounts of Omega 6 in one kilogram.