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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Baked White Potatoes	Boiled Navy Beans	Recommended Dietary Allowance
Energy	4.5% 130kcal	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	23% 30g	28.4% 37g	130g per day for Men 19-50 years
Sugars	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.57g	% 0.52g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	39% 15g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Baked White 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	5.67% 0.068mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	7.2% 0.094mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	5.75% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	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	13.5% 54μg	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	0.38% 0.057mg	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	1.4% 14mg	9.8% 98mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	11.3% 0.91mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	15% 106mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	16.2% 551mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	2.9% 107g	2.44% 90g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 14 times more Vitamin C and 4.5 times more Vitamin K than Boiled Navy Beans.
• While Boiled Navy Beans contain 4.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 3.7 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White 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 White Potatoes vs Boiled Navy Beans:

• Baked Whole White Potatoes have 1.4 times more Potassium than Boiled Navy Beans.
• While Boiled Navy Beans contain 6.9 times more Calcium, 1.7 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus, 5.8 times more Selenium and 2.9 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Navy Beans have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 4.1 times more Sugars than Boiled Navy Beans.
• While Boiled Navy Beans contain 1.5 times more Energy, 11.8 times more Omega 3, 5 times more Fiber and 3.9 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Navy Beans have similar amounts of Carbohydrate per 5 oz.
• Both Baked Whole White Potatoes as well as Boiled Navy Beans have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 5 oz.