Comparing Nutrients in 1 kilogram Baked White Potatoes VS Boiled Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Great Northern Beans	27%	3%	70%

Macro Nutrients

	Baked White Potatoes	Boiled Great Northern Beans	Recommended Dietary Allowance
Energy	31.7% 920kcal	40.7% 1180kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	6.06% 1.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	162% 211g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	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	184% 70g	38g per day for Men 19-50 years
Protein	37.5% 21g	149% 83.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Great Northern 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	132% 1.58mg	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	42.6% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	53.2% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	90% 1.17mg	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	255% 1020μg	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	14.4% 13mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Great Northern Beans	Recommended Dietary Allowance
Calcium	10% 100mg	68% 680mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	274% 2.47mg	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	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	119% 500mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	225% 5.18mg	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	107% 750mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	115% 3910mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	80% 8.8mg	11mg per day for Men 19-50 years
Water	20.4% 754g	18.6% 690g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 9.7 times more Vitamin C than Boiled Great Northern Beans.
• While Boiled Great Northern Beans contain 3.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.7 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled Great Northern 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 Great Northern Beans:

• Baked Whole White Potatoes have 1.4 times more Potassium than Boiled Great Northern Beans.
• While Boiled Great Northern Beans contain 6.8 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 8.2 times more Selenium and 2.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Great Northern Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Great Northern Beans contain 1.3 times more Energy, 5.6 times more Omega 3, 3.3 times more Fiber and 4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Great Northern Beans have similar amounts of Carbohydrate per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled Great Northern Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.