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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Yardlong Beans with Salt	27%	3%	70%

Macro Nutrients

	Baked Red Potatoes	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Energy	13.6% 395kcal	18.5% 535kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.8% 0.48g	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	73.6% 96g	130g per day for Men 19-50 years
Sugars	8.95% 6.5g	NA	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	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 2.04g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	67% 37.6g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.2% 0.33mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.2% 7.23mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	33% 0.43mg	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	166% 662μg	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	2% 1.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Yardlong Beans with Salt	Recommended Dietary Allowance
Calcium	4.1% 41mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	87.7% 0.79mg	113% 1.02mg	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	150% 12mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	106% 445mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	96% 2.2mg	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	117% 821mg	700mg per day for Men 19-50 years
Potassium	72.7% 2472mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	NA	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.63% 54.4mg	73% 1093mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	9.4% 348g	8.43% 312g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Baked Red Potatoes versus 1 lb of Boiled Yardlong 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 Yardlong Beans with Salt:

• 1 pound of Baked Red Potatoes has 2.9 times more Vitamin B3, 2.2 times more Vitamin B6 and 31.5 times more Vitamin C than Boiled Yardlong Beans with Salt.
• While 1 lb of Boiled Yardlong Beans with Salt contains 2.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 5.4 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Yardlong Beans with Salt provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Boiled Yardlong Beans with Salt have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Boiled Yardlong Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Baked Red Potatoes has 1.7 times more Potassium than Boiled Yardlong Beans with Salt.
• While 1 lb of Boiled Yardlong Beans with Salt contains 4.7 times more Calcium, 1.3 times more Copper, 3.8 times more Iron, 3.5 times more Magnesium, 2.8 times more Manganese, 2.5 times more Phosphorus, 20.1 times more Sodium and 2.7 times more Zinc than Baked Whole Red Potatoes.
• 1 pound of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Yardlong Beans with Salt contains 1.4 times more Energy, 5.9 times more Omega 3, 2.1 times more Fiber and 3.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Yardlong Beans with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Boiled Yardlong Beans with Salt provide inadequate amounts of Omega 6 in one pound.