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

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Winged Beans	Baked White Potatoes	Recommended Dietary Allowance
Energy	23% 667kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	27.3% 26.5g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.74g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	39% 6.6g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	9.57% 6.94g	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	2.25% 1.63g	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	% 2.86g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	NA	25% 9.53g	38g per day for Men 19-50 years
Protein	86% 48g	17% 9.53g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.5% 3.76mg	43.3% 6.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	34.7% 1.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	73.6% 0.96mg	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	11.3% 45.4μg	43% 172μg	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	0% 0mg	63.5% 57mg	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	NA	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	64.4% 644mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	390% 3.5mg	64% 0.58mg	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	246% 19.6mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	236% 5.44mg	37.3% 0.86mg	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	99% 694mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	72.6% 2468mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	8.24% 305g	9.25% 342g	3700g per day for Men 19-50 years

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

• Boiled Winged Beans have 6.1 times more Vitamin B1 and 3 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B3, 2.5 times more Vitamin B5, 4.5 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans.
• Both Boiled Winged Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Winged Beans have 14.2 times more Calcium, 6.1 times more Copper, 6.8 times more Iron, 2 times more Magnesium, 6.3 times more Manganese, 2 times more Phosphorus, 5.8 times more Selenium and 4.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Potassium than Boiled Winged Beans.
• Both Boiled Winged Beans and Baked Whole White Potatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Winged Beans have 1.6 times more Energy, 38.9 times more Fat, 20.6 times more Saturated Fat, 6.3 times more Omega 3, 29.7 times more Omega 6 and 5.1 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Carbohydrate than Boiled Winged Beans.
• Both Boiled Winged Beans as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.