Comparing Nutrients in 1 pound Baked Red Potatoes VS Boiled Navy Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Navy Beans with Salt	23%	4%	73%

Macro Nutrients

	Baked Red Potatoes	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Energy	13.6% 395kcal	22% 635kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	25.5% 0.41g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.4% 89g	91% 118g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	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	2.75% 2g	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	% 2.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.04g	% 1.68g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	125% 47.6g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	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	30.6% 122μg	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	63.5% 57mg	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	2.4% 0.36mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Navy Beans with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	106% 0.95mg	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	39.7% 3.18mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	46.7% 327mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	NA	24% 13μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	71.7% 1075mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	42.5% 4.67mg	11mg per day for Men 19-50 years
Water	9.4% 348g	7.82% 289g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Navy Beans with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Baked Red Potatoes vs Boiled Navy Beans with Salt:

• 1 pound of Baked Red Potatoes has 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 14 times more Vitamin C and 4.7 times more Vitamin K than Boiled Navy Beans with Salt.
• While 1 lb of Boiled Navy Beans with Salt contains 3.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 5.2 times more Vitamin B9 than Baked Whole Red Potatoes.
• 1 pound of Boiled Navy Beans with Salt have insufficient amounts of Vitamin C and Vitamin K
• Both Baked Whole Red Potatoes as well as Boiled Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Baked Red Potatoes vs Boiled Navy Beans with Salt:

• 1 pound of Baked Red Potatoes has 1.4 times more Potassium and 1.2 times more Water than Boiled Navy Beans with Salt.
• While 1 lb of Boiled Navy Beans with Salt contains 7.7 times more Calcium, 3.4 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus, 19.8 times more Sodium and 2.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Navy Beans with Salt contain similar levels of Copper per one pound.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Navy Beans with Salt contains 1.6 times more Energy, 6 times more Omega 3, 1.3 times more Carbohydrate, 5.8 times more Fiber and 3.6 times more Protein than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Boiled Navy Beans with Salt provide inadequate amounts of Omega 6 in one pound.