Comparing Nutrients in 5 ounces Baked Potato Flesh VS Young Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Young Broadbeans	30%	7%	63%

Macro Nutrients

	Baked Potato Flesh	Young Broadbeans	Recommended Dietary Allowance
Energy	4.55% 132kcal	3.5% 102kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	5.6% 2.13g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Young Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.83% 25.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	2.44% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	4.14% 0.054mg	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	3.2% 12.8μg	34% 136μg	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	20% 18mg	52% 46.8mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Young Broadbeans	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	11.7% 0.1mg	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	6.2% 0.5mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	19.7% 0.45mg	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	10% 71mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	4.72% 71mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Young Broadbeans per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Potato Flesh versus 5 oz of Young Broadbeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Young Broadbeans:

• 5 ounces of Baked Potato Flesh have 6.5 times more Vitamin B5 and 7.9 times more Vitamin B6 than Young Broadbeans.
• While 5 oz of Raw Young Broadbeans contain more Vitamin A, 1.6 times more Vitamin B1, 5.2 times more Vitamin B2, 10.7 times more Vitamin B9 and 2.6 times more Vitamin C than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Young Broadbeans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• 5 ounces of Young Broadbeans have insufficient amounts of Vitamin B5
• Both Baked Potatoes Flesh no Salt as well as Raw Young Broadbeans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Young Broadbeans:

• 5 ounces of Baked Potato Flesh have 2.9 times more Copper and 1.6 times more Potassium than Young Broadbeans.
• While 5 oz of Raw Young Broadbeans contain 4.4 times more Calcium, 5.4 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus, 4 times more Selenium, 10 times more Sodium and 2 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Young Broadbeans contain similar levels of Water per five ounces.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked Potato Flesh have 1.3 times more Energy and 1.8 times more Carbohydrate than Young Broadbeans.
• While 5 oz of Raw Young Broadbeans contain 18.9 times more Omega 3, 2.8 times more Fiber and 2.9 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Raw Young Broadbeans provide inadequate amounts of Omega 6 in five ounces.