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

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Winged Beans	Baked White Potatoes	Recommended Dietary Allowance
Energy	50.7% 1470kcal	31.7% 920kcal	2900kcal per day for Men 19-50 years
Fat	60.2% 58.4g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	25.8% 8.25g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	85.7% 14.6g	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	115% 149g	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	190% 106g	37.5% 21g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	246% 2.95mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	96% 15.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	76.6% 3.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	25% 100μg	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	0% 0mg	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 Winged Beans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	142% 1420mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	859% 7.73mg	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	541% 43.3mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	521% 12mg	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	219% 1530mg	107% 750mg	700mg per day for Men 19-50 years
Potassium	82.4% 2800mg	160% 5440mg	3400mg per day for Men 19-50 years
Selenium	52.7% 29μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	18% 672g	20.4% 754g	3700g per day for Men 19-50 years

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

• Boiled Winged Beans have 6.1 times more Vitamin B1 and 3 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B3, 2.5 times more Vitamin B5, 4.5 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans.
• Both Boiled Winged Beans 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 Winged Beans vs Baked White Potatoes:

• Boiled Winged Beans have 14.2 times more Calcium, 6.1 times more Copper, 6.8 times more Iron, 2 times more Magnesium, 6.3 times more Manganese, 2 times more Phosphorus, 5.8 times more Selenium and 4.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Potassium than Boiled Winged Beans.
• Both Boiled Winged Beans and Baked Whole White Potatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Winged Beans have 1.6 times more Energy, 38.9 times more Fat, 20.6 times more Saturated Fat, 6.3 times more Omega 3, 29.7 times more Omega 6 and 5.1 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Carbohydrate than Boiled Winged Beans.
• Both Boiled Winged Beans as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.