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

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Hyacinth Beans	27%	4%	69%

Macro Nutrients

	Baked Red Potatoes	Boiled Hyacinth Beans	Recommended Dietary Allowance
Energy	4.25% 123kcal	5.7% 166kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	NA	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	2.04% 0.35g	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	22.6% 29.3g	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	NA	38g per day for Men 19-50 years
Protein	5.82% 3.26g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Hyacinth 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	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.26mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	4.03% 0.052mg	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	1.4% 5.67μg	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	0% 0mg	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	Boiled Hyacinth Beans	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	53.7% 0.48mg	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	81% 6.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	10.7% 0.25mg	29.7% 0.68mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	22.7% 773mg	14% 478mg	3400mg per day for Men 19-50 years
Selenium	NA	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.13% 17mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.65% 98g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Hyacinth Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked Red Potatoes versus 5 oz of Boiled Hyacinth Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Baked Red Potatoes have 1.4 times more Vitamin B2, 3.9 times more Vitamin B3, 5.7 times more Vitamin B6, 6.8 times more Vitamin B9 and more Vitamin C than Boiled Hyacinth Beans.
• While 5 oz of Boiled Hyacinth Beans contain 3.8 times more Vitamin B1 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Hyacinth Beans provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Boiled Hyacinth Beans have insufficient amounts of Vitamin B9 and Vitamin C
• Both Baked Whole Red Potatoes as well as Boiled Hyacinth Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Baked Red Potatoes have 1.6 times more Potassium than Boiled Hyacinth Beans.
• While 5 oz of Boiled Hyacinth Beans contain 4.4 times more Calcium, 2 times more Copper, 6.5 times more Iron, 2.9 times more Magnesium, 2.8 times more Manganese, 1.7 times more Phosphorus and 7.1 times more Zinc than Baked Whole Red Potatoes.
• 5 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Hyacinth Beans contain 1.3 times more Energy and 3.5 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Hyacinth Beans offer comparable quantities of Carbohydrate per five ounces.
• Both Baked Whole Red Potatoes as well as Boiled Hyacinth Beans provide inadequate amounts of Omega 6 in five ounces.