Comparing Nutrients in 1 pound Baked White Potatoes VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Baked White Potatoes	Young Winged Beans	Recommended Dietary Allowance
Energy	14.4% 417kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	4.07% 3.95g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	3.37% 1.08g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	4.38% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	15% 19.5g	130g per day for Men 19-50 years
Sugars	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	NA	g per day for Men 19-50 years
Sucrose	% 1.8g	NA	g per day for Men 19-50 years
Fiber	25% 9.53g	NA	38g per day for Men 19-50 years
Protein	17% 9.53g	56.3% 31.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.3% 6.93mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.7% 1.74mg	5.35% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	39.4% 0.51mg	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	75% 299μg	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	92% 83mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Young Winged Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	25.7% 0.23mg	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	36.3% 2.9mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	37.3% 0.86mg	43% 0.99mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	72.6% 2468mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	9.25% 342g	10.7% 395g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Baked White Potatoes vs Young Winged Beans:

• Baked Whole White Potatoes have 1.7 times more Vitamin B3, 6.5 times more Vitamin B5 and 1.9 times more Vitamin B6 than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 2.9 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.5 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Baked White Potatoes vs Young Winged Beans:

• Baked Whole White Potatoes have 2.5 times more Copper, 2 times more Phosphorus and 2.4 times more Potassium than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 8.4 times more Calcium, 2.3 times more Iron, 1.3 times more Magnesium and 3 times more Selenium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Young Winged Beans have similar amounts of Manganese, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Baked Whole White Potatoes have 1.9 times more Energy and 4.9 times more Carbohydrate than Raw Young Winged Beans.
• While Raw Young Winged Beans contain 1.5 times more Omega 3 and 3.3 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Young Winged Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.