Comparing Nutrients in 1 kilogram Baked White Potatoes VS Boiled Sprouted Navy Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Sprouted Navy Beans with Salt	30%	8%	62%

Macro Nutrients

	Baked White Potatoes	Boiled Sprouted Navy Beans with Salt	Recommended Dietary Allowance
Energy	31.7% 920kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	187% 3g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	9.94% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	115% 150g	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	NA	38g per day for Men 19-50 years
Protein	37.5% 21g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Sprouted Navy Beans with Salt	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	318% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	171% 8.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	152% 1.98mg	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	265% 1060μg	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	192% 173mg	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 Sprouted Navy Beans with Salt	Recommended Dietary Allowance
Calcium	10% 100mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	432% 3.9mg	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	264% 21mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	264% 1110mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	194% 4.46mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	167% 2500mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	20.4% 754g	20.5% 760g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Boiled Sprouted Navy Beans with Salt:

• Baked Whole White Potatoes have 1.2 times more Vitamin B3 than Boiled and Drained Sprouted Navy Beans with Salt.
• While Boiled and Drained Sprouted Navy Beans with Salt contain 7.9 times more Vitamin B1, 5.5 times more Vitamin B2, 2.2 times more Vitamin B5, 2.8 times more Vitamin B9 and 1.4 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Sprouted Navy Beans with Salt have similar amounts of Vitamin B6 per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled and Drained Sprouted Navy Beans with Salt 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 Sprouted Navy Beans with Salt:

• Baked Whole White Potatoes have 1.7 times more Potassium than Boiled and Drained Sprouted Navy Beans with Salt.
• While Boiled and Drained Sprouted Navy Beans with Salt contain 1.6 times more Calcium, 3.1 times more Copper, 3.3 times more Iron, 4.1 times more Magnesium, 2.4 times more Manganese, 1.4 times more Phosphorus, 35.7 times more Sodium and 2.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Sprouted Navy Beans with Salt have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.4 times more Carbohydrate than Boiled and Drained Sprouted Navy Beans with Salt.
• While Boiled and Drained Sprouted Navy Beans with Salt contain 19.9 times more Omega 3 and 3.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled and Drained Sprouted Navy Beans with Salt have similar amounts of Energy per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled and Drained Sprouted Navy Beans with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.