Comparing Nutrients in 5 ounces Boiled White Beans VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans	27%	2%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled White Beans	Baked White Potatoes	Recommended Dietary Allowance
Energy	6.8% 197kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	0.41% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	23% 30g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	g per day for Men 19-50 years
Sucrose	NA	% 0.57g	g per day for Men 19-50 years
Fiber	23.5% 8.93g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.24% 0.2mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	23% 0.3mg	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	28.7% 115μg	13.5% 54μg	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	20% 18mg	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	8.9% 1.33mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.13% 4.96μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	12.8% 128mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	20% 0.18mg	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	65.6% 5.24mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	11.6% 0.27mg	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	23% 160mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	23.4% 795mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	3.35% 1.84μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	2.9% 107g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled White Beans vs Baked White Potatoes:

• Boiled White Beans have 2.5 times more Vitamin B1, 2.1 times more Vitamin B9, 23.5 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 10.9 times more Vitamin B3, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6 and more Vitamin C than Boiled White Beans.
• Both Boiled White Beans and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 5 oz.
• Both Boiled White Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled White Beans vs Baked White Potatoes:

• Boiled White Beans have 9 times more Calcium, 2.3 times more Copper, 5.8 times more Iron, 2.3 times more Magnesium, 3.4 times more Manganese, 1.5 times more Phosphorus, 2.6 times more Selenium and 3.9 times more Zinc than Baked Whole White Potatoes.
• Both Boiled White Beans and Baked Whole White Potatoes have similar amounts of Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled White Beans have 1.5 times more Energy, 4.6 times more Omega 3, 3 times more Fiber and 4.6 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.5 times more Sugars than Boiled White Beans.
• Both Boiled White Beans and Baked Whole White Potatoes have similar amounts of Carbohydrate per 5 oz.
• Both Boiled White Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.