Comparing Nutrients in 7 ounces Hyacinth-Young beans VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Hyacinth-Young beans	18%	4%	78%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Hyacinth-Young beans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	3.15% 91kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.012% 0.002g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18.2g	30% 39g	130g per day for Men 19-50 years
Sugars	11% 8.1g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	17.2% 6.55g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Hyacinth-Young beans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.45% 1.03mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.2% 0.11mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.66% 0.048mg	32.4% 0.42mg	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	30.8% 123μg	13.4% 53.6μg	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	28.4% 25.6mg	27.8% 25mg	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	6.75% 1mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hyacinth-Young beans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.093mg	38.4% 0.35mg	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	18.4% 1.47mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	15% 0.34mg	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% 97mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Hyacinth-Young beans vs Baked Red Potatoes:

• Raw Hyacinth-Young beans have 43 times more Vitamin A, 1.8 times more Vitamin B2, 2.3 times more Vitamin B9, 6.4 times more Vitamin E and 6.5 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.1 times more Vitamin B3, 6.2 times more Vitamin B5 and 8.8 times more Vitamin B6 than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin C per 7 oz.
• Both Raw Hyacinth-Young beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Hyacinth-Young beans vs Baked Red Potatoes:

• Raw Hyacinth-Young beans have 5.6 times more Calcium and 1.4 times more Magnesium than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 3.7 times more Copper, 1.5 times more Phosphorus and 2.2 times more Potassium than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Baked Whole Red Potatoes have similar amounts of Iron, Manganese, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Hyacinth-Young beans have 2.9 times more Sugars and 1.8 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.9 times more Energy and 2.1 times more Carbohydrate than Raw Hyacinth-Young beans.
• Both Raw Hyacinth-Young beans and Baked Whole Red Potatoes have similar amounts of Protein per 7 oz.
• Both Raw Hyacinth-Young beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.