Comparing Nutrients in 1 kilogram Baked White Potatoes VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Baked White Potatoes	Young Winged Beans	Recommended Dietary Allowance
Energy	31.7% 920kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	7.44% 2.38g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	9.65% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	33% 43g	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	124% 69.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	96% 15.3mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.6% 3.83mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	162% 2.1mg	87% 1.13mg	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	165% 660μg	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	203% 183mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	10% 100mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	56.7% 0.51mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	95% 2.18mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	160% 5440mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	20.4% 754g	23.5% 870g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Baked White Potatoes vs Young Winged Beans:

• Baked Whole White Potatoes have 1.7 times more Vitamin B3, 6.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 2.9 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.5 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Baked White Potatoes vs Young Winged Beans:

• Baked Whole White Potatoes have 2.5 times more Copper, 2 times more Phosphorus and 2.4 times more Potassium than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 8.4 times more Calcium, 2.3 times more Iron, 1.3 times more Magnesium and 3 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Young Winged Beans have similar amounts of Manganese, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Baked Whole White Potatoes have 1.9 times more Energy and 4.9 times more Carbohydrate than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 1.5 times more Omega 3 and 3.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.