Comparing Nutrients in 1 kilogram Baked White Potatoes VS Boiled Black Beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Black Beans	26%	4%	70%

Macro Nutrients

	Baked White Potatoes	Boiled Black Beans	Recommended Dietary Allowance
Energy	31.7% 920kcal	45.5% 1320kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.57% 5.4g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	4.34% 1.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	7.4% 1.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	182% 237g	130g per day for Men 19-50 years
Sugars	21% 15.3g	4.4% 3.2g	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	4.97% 3.6g	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	% 6.3g	NA	g per day for Men 19-50 years
Sucrose	% 4g	NA	g per day for Men 19-50 years
Fiber	55.3% 21g	229% 87g	38g per day for Men 19-50 years
Protein	37.5% 21g	158% 88.6g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Black 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	40% 0.48mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	53% 0.69mg	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	95% 380μg	373% 1490μg	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	2.67% 0.4mg	58% 8.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Black Beans	Recommended Dietary Allowance
Calcium	10% 100mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	232% 2.1mg	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	80% 6.4mg	263% 21mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	193% 4.44mg	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	107% 750mg	200% 1400mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	104% 3550mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	102% 11mg	11mg per day for Men 19-50 years
Water	20.4% 754g	17.8% 657g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3 times more Vitamin B3, 1.6 times more Vitamin B5, 3.1 times more Vitamin B6 and more Vitamin C than Boiled Black Beans.
• While Boiled Black Beans contain 5.1 times more Vitamin B1, 1.4 times more Vitamin B2, 3.9 times more Vitamin B9 and 21.8 times more Vitamin E than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Black Beans have similar amounts of Vitamin K per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled Black Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Baked Whole White Potatoes have 1.5 times more Potassium than Boiled Black Beans.
• While Boiled Black Beans contain 2.7 times more Calcium, 1.6 times more Copper, 3.3 times more Iron, 2.6 times more Magnesium, 2.3 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Selenium and 3.2 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Black Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 4.8 times more Sugars than Boiled Black Beans.
• While Boiled Black Beans contain 1.4 times more Energy, 7 times more Omega 3, 4.1 times more Fiber and 4.2 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Black Beans have similar amounts of Carbohydrate per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled Black Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.