Comparing Nutrients in 5 ounces Baked Red Potatoes VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Baked Red Potatoes	Boiled Navy Beans	Recommended Dietary Allowance
Energy	4.25% 123kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	15.7% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	28.4% 37g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	0.72% 0.52g	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	0.86% 0.62g	0% 0g	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	% 0.78g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0.52g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	39% 15g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	7.54% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	15% 0.2mg	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	9.57% 38.3μg	49.6% 198μg	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	1.4% 1.28mg	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	0.76% 0.11mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.078% 3.1μg	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	12.4% 0.99mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	32.5% 0.75mg	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	14.6% 102mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	NA	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.44% 90g	3700g per day for Men 19-50 years

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

• Baked Whole Red Potatoes have 2.5 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 14 times more Vitamin C and 4.7 times more Vitamin K than Boiled Navy Beans.
• While Boiled Navy Beans contain 3.3 times more Vitamin B1, 1.3 times more Vitamin B2 and 5.2 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

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

• Baked Whole Red Potatoes have 1.4 times more Potassium and 1.2 times more Water than Boiled Navy Beans.
• While Boiled Navy Beans contain 7.7 times more Calcium, 3.4 times more Iron, 1.9 times more Magnesium, 3 times more Manganese, 2 times more Phosphorus and 2.6 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled Navy Beans have similar amounts of Copper per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole Red Potatoes have 3.9 times more Sugars than Boiled Navy Beans.
• While Boiled Navy Beans contain 1.6 times more Energy, 11.8 times more Omega 3, 1.3 times more Carbohydrate, 5.8 times more Fiber and 3.6 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled Navy Beans have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 5 oz.