Comparing Nutrients in 5 ounces Baked Red Potatoes VS Cooked Frozen Young Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Cooked Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Baked Red Potatoes	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	4.25% 123kcal	7.9% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.26% 0.082g	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	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.4% 27.8g	33.7% 43.8g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	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	0.86% 0.62g	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	% 0.78g	NA	g per day for Men 19-50 years
Sucrose	% 0.64g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	20% 7.65g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.5% 0.1mg	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	5.6% 0.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	21% 0.27mg	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	12% 48μg	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	1.1% 0.99mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	14% 0.12mg	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	12.4% 0.99mg	48% 3.84mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	30.4% 0.7mg	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	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	27% 916mg	3400mg per day for Men 19-50 years
Selenium	NA	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	7.84% 118mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.22% 82.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked Red Potatoes vs Cooked Frozen Young Pinto Beans:

• Baked Whole Red Potatoes have 2.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 18 times more Vitamin C than Boiled and Drained Frozen Young Pinto Beans.
• While Boiled and Drained Frozen Young Pinto Beans contain 3.8 times more Vitamin B1, 2.2 times more Vitamin B2 and 1.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Vitamin B6 per 5 oz.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked Red Potatoes vs Cooked Frozen Young Pinto Beans:

• Baked Whole Red Potatoes have 2 times more Copper and 1.3 times more Water than Boiled and Drained Frozen Young Pinto Beans.
• While Boiled and Drained Frozen Young Pinto Beans contain 5.8 times more Calcium, 3.9 times more Iron, 1.9 times more Magnesium, 2.8 times more Manganese, 1.4 times more Phosphorus, 6.9 times more Sodium and 1.7 times more Zinc than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes and Boiled and Drained Frozen Young Pinto Beans have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Frozen Young Pinto Beans contain 1.9 times more Energy, 11.8 times more Omega 3, 1.6 times more Carbohydrate, 3 times more Fiber and 4 times more Protein than Baked Whole Red Potatoes.
• Both Baked Whole Red Potatoes as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.