Comparing Nutrients in 7 ounces White Beans VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	White Beans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	22.8% 661kcal	6.36% 185kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	33% 42.8g	130g per day for Men 19-50 years
Sugars	5.78% 4.2g	4.65% 3.37g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79.4% 30g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	82.8% 46.4g	6.95% 3.9g	56g per day for Men 19-50 years

Vitamins

	White Beans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.3% 0.87mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	3.2% 0.042mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	17.3% 2.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	46% 0.6mg	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	192% 770μg	4.47% 18μg	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	0% 0mg	28.2% 25.4mg	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	2.78% 0.42mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	47.6% 476mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	217% 1.95mg	47.4% 0.43mg	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	259% 20.7mg	8.7% 0.69mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	14% 0.32mg	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	85.3% 597mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	105% 3562mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	66.2% 7.3mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	4.05% 150g	3700g per day for Men 19-50 years

Nutrient Comparison: White Beans VS Baked Potato Flesh per 7 oz

Compare the macro and micronutrient content in 7 oz of White Beans versus 7 oz of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of White Beans vs Baked Potato Flesh:

• 7 ounces of White Beans have 4.2 times more Vitamin B1, 7 times more Vitamin B2, 1.3 times more Vitamin B5, 43.1 times more Vitamin B9 and 18.7 times more Vitamin K than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 2.9 times more Vitamin B3 and more Vitamin C than Raw White Beans.
• Both White Beans and Baked Potato Flesh provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of White Beans have insufficient amounts of Vitamin C
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• Both Raw White Beans as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for White Beans vs Baked Potato Flesh:

• 7 ounces of White Beans have 48 times more Calcium, 4.6 times more Copper, 29.8 times more Iron, 7.6 times more Magnesium, 11.2 times more Manganese, 6 times more Phosphorus, 4.6 times more Potassium, 42.7 times more Selenium and 12.7 times more Zinc than Baked Potato Flesh.
• While 7 oz of Baked Potatoes Flesh no Salt contain 6.7 times more Water than Raw White Beans.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Beans have 3.6 times more Energy, 16.6 times more Omega 3, 2.8 times more Carbohydrate, 1.2 times more Sugars, 10.1 times more Fiber and 11.9 times more Protein than Baked Potato Flesh.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw White Beans as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in seven ounces.