Comparing Nutrients in 1 pound Baked Potato Flesh VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Baked Potato Flesh	Boiled Navy Beans	Recommended Dietary Allowance
Energy	14.5% 422kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	3.63% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	91% 118g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	2.3% 1.68g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.68g	g per day for Men 19-50 years
Fiber	18% 6.8g	125% 47.6g	38g per day for Men 19-50 years
Protein	16% 8.9g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.7% 0.48mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.33mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.3% 2.5mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	48% 0.63mg	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	10.2% 41μg	159% 635μg	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	64.5% 58mg	4.54% 4.1mg	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	1.2% 0.18mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	106% 0.95mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 9.98μg	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	20% 1.6mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	104% 2.4mg	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	32.4% 227mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	2.47% 1.36μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	9.25% 342g	7.82% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Navy Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Baked Potato Flesh versus 1 lb of Boiled Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Baked Potato Flesh vs Boiled Navy Beans:

• 1 pound of Baked Potato Flesh has 2.1 times more Vitamin B3, 2.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 14.2 times more Vitamin C than Boiled Navy Beans.
• While 1 lb of Boiled Navy Beans contains 2.3 times more Vitamin B1, 3.1 times more Vitamin B2 and 15.6 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 1 pound of Boiled Navy Beans have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

Comparing minerals per 1 pound for Baked Potato Flesh vs Boiled Navy Beans:

• 1 lb of Boiled Navy Beans contains 13.8 times more Calcium, 6.7 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 2.9 times more Phosphorus, 9.7 times more Selenium and 3.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Navy Beans contain similar levels of Copper and Potassium 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 Baked Potato Flesh has 4.6 times more Sugars than Boiled Navy Beans.
• While 1 lb of Boiled Navy Beans contains 1.5 times more Energy, 17.7 times more Omega 3, 7 times more Fiber and 4.2 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Navy Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in one pound.