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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Baked White Potatoes	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	31.7% 920kcal	49.3% 1430kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	4.25% 1.36g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	5.76% 0.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	202% 262g	130g per day for Men 19-50 years
Sugars	21% 15.3g	4.7% 3.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 4g	% 3.4g	g per day for Men 19-50 years
Fiber	55.3% 21g	237% 90g	38g per day for Men 19-50 years
Protein	37.5% 21g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Pinto 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	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	176% 2.3mg	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	430% 1720μg	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	8.9% 8mg	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	62.7% 9.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	10% 100mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	243% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	261% 21mg	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	197% 4.53mg	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	210% 1470mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	128% 4360mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	113% 62μg	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	89% 9.8mg	11mg per day for Men 19-50 years
Water	20.4% 754g	17% 630g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 4.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 15.8 times more Vitamin C than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 4 times more Vitamin B1, 1.4 times more Vitamin B2, 4.5 times more Vitamin B9, 23.5 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Pinto Beans have similar amounts of Vitamin B6 per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled Pinto 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 Pinto Beans:

• Baked Whole White Potatoes have 1.2 times more Potassium than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 4.6 times more Calcium, 1.7 times more Copper, 3.3 times more Iron, 1.9 times more Magnesium, 2.4 times more Manganese, 2 times more Phosphorus, 12.4 times more Selenium and 2.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Pinto Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 4.5 times more Sugars than Boiled Pinto Beans.
• While Boiled Pinto Beans contain 1.6 times more Energy, 9.1 times more Omega 3, 4.3 times more Fiber and 4.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Pinto Beans have similar amounts of Carbohydrate per 1 kg.
• Both Baked Whole White Potatoes as well as Boiled Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.