Comparing Nutrients in 5 ounces Baked White Potatoes VS Broadbeans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Broadbeans	30%	4%	66%

Macro Nutrients

	Baked White Potatoes	Broadbeans	Recommended Dietary Allowance
Energy	4.5% 130kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	2.24% 2.17g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	4.08% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	4.84% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	63.6% 82.6g	130g per day for Men 19-50 years
Sugars	3% 2.17g	11% 8.08g	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	93% 35.4g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Broadbeans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	65.6% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	40% 0.52mg	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	150% 600μg	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	2.2% 2mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Broadbeans	Recommended Dietary Allowance
Calcium	1.4% 14mg	14.6% 146mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	130% 1.17mg	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	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	64.8% 272mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	100% 2.3mg	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	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	44.3% 1505mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	40.5% 4.45mg	11mg per day for Men 19-50 years
Water	2.9% 107g	0.42% 15.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Baked White Potatoes vs Broadbeans :

• Baked Whole White Potatoes have 9 times more Vitamin C than Raw Broadbeans .
• While Raw Broadbeans contain 11.6 times more Vitamin B1, 7.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2.5 times more Vitamin B5, 1.7 times more Vitamin B6, 11.1 times more Vitamin B9 and 3.3 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Broadbeans 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 Broadbeans :

• Baked Whole White Potatoes have 6.9 times more Water than Raw Broadbeans .
• While Raw Broadbeans contain 10.3 times more Calcium, 6.5 times more Copper, 10.5 times more Iron, 7.1 times more Magnesium, 8.6 times more Manganese, 5.6 times more Phosphorus, 2 times more Potassium, 16.4 times more Selenium and 9 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Broadbeans contain 3.7 times more Energy, 10.2 times more Fat, 3.1 times more Omega 3, 11.9 times more Omega 6, 2.8 times more Carbohydrate, 3.7 times more Sugars, 11.9 times more Fiber and 12.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw Broadbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.