Comparing Nutrients in 5 ounces Baked Potato Flesh VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Mung Beans	27%	3%	70%

Macro Nutrients

	Baked Potato Flesh	Mung Beans	Recommended Dietary Allowance
Energy	4.55% 132kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.98% 0.51g	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	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	3.32% 2.4g	13% 9.36g	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	61% 23g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 1.98mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.7% 0.79mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	41.7% 0.54mg	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	221% 886μg	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	7.56% 6.8mg	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	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Mung Beans	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	34% 0.3mg	148% 1.33mg	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	119% 9.55mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	63.8% 1.47mg	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	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	16.3% 554mg	52% 1766mg	3400mg per day for Men 19-50 years
Selenium	0.77% 0.43μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	3.74% 0.41mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Mung Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Baked Potato Flesh vs Mung Beans:

• 5 ounces of Baked Potato Flesh have 2.7 times more Vitamin C than Mung Beans.
• While 5 oz of Raw Mung Beans contain 5.9 times more Vitamin B1, 11.1 times more Vitamin B2, 1.6 times more Vitamin B3, 3.4 times more Vitamin B5, 1.3 times more Vitamin B6, 69.4 times more Vitamin B9, 12.8 times more Vitamin E and 30 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2, Vitamin E and Vitamin K
• Both Baked Potatoes Flesh no Salt as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked Potato Flesh vs Mung Beans:

• 5 ounces of Baked Potato Flesh have 8.3 times more Water than Mung Beans.
• While 5 oz of Raw Mung Beans contain 26.4 times more Calcium, 4.4 times more Copper, 19.3 times more Iron, 7.6 times more Magnesium, 6.4 times more Manganese, 7.3 times more Phosphorus, 3.2 times more Potassium, 27.3 times more Selenium and 9.2 times more Zinc than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Mung Beans contain 3.7 times more Energy, 11.2 times more Omega 6, 2.9 times more Carbohydrate, 3.9 times more Sugars, 10.9 times more Fiber and 12.2 times more Protein than Baked Potatoes Flesh no Salt.
• 5 ounces of Baked Potato Flesh provide inadequate amounts of Omega 6
• Both Baked Potatoes Flesh no Salt as well as Raw Mung Beans provide inadequate amounts of Omega 3 in five ounces.