Comparing Nutrients in 1 kilogram Boiled Young Winged Bean with Salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Young Winged Bean with Salt	53%	15%	32%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Young Winged Bean with Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	12.8% 370kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	3.16% 1g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	9.18% 1.56g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	NA	4.97% 3.6g	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	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 4g	g per day for Men 19-50 years
Fiber	NA	55.3% 21g	38g per day for Men 19-50 years
Protein	95% 53g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Young Winged Bean with Salt	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71.7% 0.86mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.8% 6.5mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	162% 2.1mg	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	87.5% 350μg	95% 380μg	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	109% 98mg	140% 126mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Young Winged Bean with Salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	61% 610mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	141% 1.27mg	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	136% 11mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	68.7% 1.58mg	82% 1.9mg	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	35.7% 250mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	80.6% 2740mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	160% 2400mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	24.4% 901g	20.4% 754g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Young Winged Bean with Salt vs Baked White Potatoes:

• Boiled and Drained Young Winged Bean with Salt has 1.8 times more Vitamin B1 and 1.7 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.3 times more Vitamin B3, 9.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt and Baked Whole White Potatoes have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled and Drained Young Winged Bean with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Young Winged Bean with Salt vs Baked White Potatoes:

• Boiled and Drained Young Winged Bean with Salt has 6.1 times more Calcium, 1.7 times more Iron, 2.2 times more Selenium and 34.3 times more Sodium than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 3.4 times more Copper, 3 times more Phosphorus and 2 times more Potassium than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt and Baked Whole White Potatoes have similar amounts of Magnesium, Manganese, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Young Winged Bean with Salt has 1.4 times more Omega 3 and 2.5 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.5 times more Energy and 6.6 times more Carbohydrate than Boiled and Drained Young Winged Bean with Salt.
• Both Boiled and Drained Young Winged Bean with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.