Comparing Nutrients in 5 ounces Baked White Potatoes VS Boiled Sprouted Pinto Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Sprouted Pinto Beans with Salt	31%	12%	57%

Macro Nutrients

	Baked White Potatoes	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Energy	4.5% 130kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	3.8% 4.96g	130g per day for Men 19-50 years
Sugars	3% 2.17g	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	NA	38g per day for Men 19-50 years
Protein	5.3% 2.98g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Sprouted Pinto Beans with Salt	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	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	6.42% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	5.9% 0.077mg	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	10.3% 41μg	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	9.6% 8.65mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	17% 0.15mg	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	11.3% 0.91mg	11.7% 0.94mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	7.6% 0.17mg	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	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	27% 407mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.58% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked White Potatoes VS Boiled Sprouted Pinto Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Baked White Potatoes versus 5 oz of Boiled Sprouted Pinto Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Boiled Sprouted Pinto Beans with Salt:

• 5 ounces of Baked White Potatoes have 2.1 times more Vitamin B3, 1.6 times more Vitamin B5, 3.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.1 times more Vitamin C than Boiled Sprouted Pinto Beans with Salt.
• While 5 oz of Boiled and Drained Sprouted Pinto Beans with Salt contain 1.4 times more Vitamin B1 and 1.4 times more Vitamin B2 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled and Drained Sprouted Pinto Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Baked White Potatoes vs Boiled Sprouted Pinto Beans with Salt:

• 5 ounces of Baked White Potatoes have 1.5 times more Magnesium, 1.5 times more Manganese, 2.5 times more Phosphorus, 5.6 times more Potassium and 2.1 times more Zinc than Boiled Sprouted Pinto Beans with Salt.
• While 5 oz of Boiled and Drained Sprouted Pinto Beans with Salt contain 41 times more Sodium than Baked Whole White Potatoes.
• Both Baked White Potatoes and Boiled Sprouted Pinto Beans with Salt contain similar levels of Copper, Iron and Water per five ounces.
• 5 ounces of Boiled Sprouted Pinto Beans with Salt lack sufficient amounts of Zinc
• Both Baked Whole White Potatoes as well as Boiled and Drained Sprouted Pinto Beans with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Baked White Potatoes have 4.6 times more Energy and 6 times more Carbohydrate than Boiled Sprouted Pinto Beans with Salt.
• While 5 oz of Boiled and Drained Sprouted Pinto Beans with Salt contain 7.9 times more Omega 3 than Baked Whole White Potatoes.
• Both Baked White Potatoes and Boiled Sprouted Pinto Beans with Salt offer comparable quantities of Protein per five ounces.
• 5 ounces of Baked White Potatoes provide inadequate amounts of Omega 3
• 5 ounces of Boiled Sprouted Pinto Beans with Salt provide inadequate amounts of Energy
• Both Baked Whole White Potatoes as well as Boiled and Drained Sprouted Pinto Beans with Salt provide inadequate amounts of Omega 6 in five ounces.