Comparing Nutrients in 5 ounces Broadbeans VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Broadbeans	30%	4%	66%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Broadbeans	Baked White Potatoes	Recommended Dietary Allowance
Energy	16.7% 483kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	2.24% 2.17g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	4.08% 0.065g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	4.84% 0.82g	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	63.6% 82.6g	23% 30g	130g per day for Men 19-50 years
Sugars	11% 8.08g	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	93% 35.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	66% 37g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Broadbeans	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.6% 0.79mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	150% 600μg	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	2.2% 2mg	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	0.47% 0.071mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broadbeans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	14.6% 146mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	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	119% 9.5mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	64.8% 272mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	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	85.3% 597mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	44.3% 1505mg	22.7% 771mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	1.23% 18.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	40.5% 4.45mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	0.42% 15.6g	2.9% 107g	3700g per day for Men 19-50 years

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

• Raw Broadbeans have 11.6 times more Vitamin B1, 7.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6, 11.1 times more Vitamin B9 and 3.3 times more Vitamin K than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 9 times more Vitamin C than Raw Broadbeans .
• Both Raw Broadbeans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Broadbeans vs Baked White Potatoes:

• Raw Broadbeans have 10.3 times more Calcium, 6.5 times more Copper, 10.5 times more Iron, 7.1 times more Magnesium, 8.6 times more Manganese, 5.6 times more Phosphorus, 2 times more Potassium, 16.4 times more Selenium and 9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 6.9 times more Water than Raw Broadbeans .

Comparison of macro-nutrients per 5 ounces:

• Raw Broadbeans have 3.7 times more Energy, 10.2 times more Fat, 3.1 times more Omega 3, 11.9 times more Omega 6, 2.8 times more Carbohydrate, 3.7 times more Sugars, 11.9 times more Fiber and 12.4 times more Protein than Baked Whole White Potatoes.
• Both Raw Broadbeans as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.