Comparing Nutrients in 1 pound Baked White Potatoes VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Baked White Potatoes	Boiled Navy Beans	Recommended Dietary Allowance
Energy	14.4% 417kcal	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	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	50% 0.8g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	73.6% 96g	91% 118g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.8g	% 1.68g	g per day for Men 19-50 years
Fiber	25% 9.53g	125% 47.6g	38g per day for Men 19-50 years
Protein	17% 9.53g	66.7% 37.3g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Navy Beans	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	18% 0.22mg	89.6% 1.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	18.4% 2.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 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	43% 172μg	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	1.2% 0.18mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	31.3% 313mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	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	36.3% 2.9mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	57.2% 240mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	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	48.6% 340mg	93% 653mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	52% 1764mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	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

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Boiled Navy Beans:

• Baked Whole White Potatoes have 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 14 times more Vitamin C and 4.5 times more Vitamin K than Boiled Navy Beans.
• While Boiled Navy Beans contain 4.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 3.7 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Boiled Navy Beans:

• Baked Whole White Potatoes have 1.4 times more Potassium than Boiled Navy Beans.
• While Boiled Navy Beans contain 6.9 times more Calcium, 1.7 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus, 5.8 times more Selenium and 2.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Navy Beans have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 4.1 times more Sugars than Boiled Navy Beans.
• While Boiled Navy Beans contain 1.5 times more Energy, 11.8 times more Omega 3, 5 times more Fiber and 3.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Navy Beans have similar amounts of Carbohydrate per 1 lb.
• Both Baked Whole White Potatoes as well as Boiled Navy Beans have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 1 lb.