Comparing Nutrients in 1 pound Hyacinth-Young beans VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Hyacinth-Young beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	7.2% 209kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.027% 0.005g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	75% 98g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	10.6% 7.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	18% 6.8g	38g per day for Men 19-50 years
Protein	17% 9.53g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	21.7% 195μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.42mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5% 0.25mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.37% 0.11mg	105% 1.37mg	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	70.3% 281μg	10.2% 41μg	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	65% 58.5mg	64.5% 58mg	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	15.4% 2.3mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	68.4% 82μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	22.7% 227mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	23.7% 0.21mg	108% 0.98mg	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	42% 3.36mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	43% 181mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	31.8% 0.73mg	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	31.8% 222mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10.8% 399g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Hyacinth-Young beans VS Baked Potato Flesh per 1 lb

Compare the macro and micronutrient content in 1 lb of Hyacinth-Young beans versus 1 lb of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Hyacinth-Young beans vs Baked Potato Flesh:

• 1 pound of Hyacinth-Young beans has more Vitamin A, 4.4 times more Vitamin B2, 6.9 times more Vitamin B9, 12.8 times more Vitamin E and 60.3 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.4 times more Vitamin B1, 2.7 times more Vitamin B3, 10.1 times more Vitamin B5 and 12.5 times more Vitamin B6 than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Baked Potato Flesh provide similar amounts of Vitamin C per one pound.
• 1 pound of Hyacinth-Young beans have insufficient amounts of Vitamin B5 and Vitamin B6
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Hyacinth-Young beans as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Hyacinth-Young beans vs Baked Potato Flesh:

• 1 pound of Hyacinth-Young beans has 10 times more Calcium, 2.1 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese, 5 times more Selenium and 1.3 times more Zinc than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 4.6 times more Copper and 1.6 times more Potassium than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Baked Potato Flesh contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hyacinth-Young beans has 2.4 times more Sugars and 2.2 times more Fiber than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2 times more Energy and 2.3 times more Carbohydrate than Raw Hyacinth-Young beans.
• Both Hyacinth-Young beans and Baked Potato Flesh offer comparable quantities of Protein per one pound.
• 1 pound of Hyacinth-Young beans provide inadequate amounts of Energy
• Both Raw Hyacinth-Young beans as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.