Comparing Nutrients in 7 ounces Boiled Mothbeans VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Mothbeans	26%	4%	70%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Mothbeans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	8% 232kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	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	32% 41.6g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	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	NA	9.4% 3.57g	38g per day for Men 19-50 years
Protein	27.7% 15.5g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Mothbeans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	71% 284μg	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	2.2% 2mg	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	NA	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mothbeans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	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	78% 6.23mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	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	42.5% 298mg	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	3.7% 137g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Mothbeans vs Baked Red Potatoes:

• Boiled Mothbeans have 1.7 times more Vitamin B1 and 5.3 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 2.3 times more Vitamin B6 and 12.6 times more Vitamin C than Boiled Mothbeans.
• Both Boiled Mothbeans and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 7 oz.
• Both Boiled Mothbeans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Mothbeans vs Baked Red Potatoes:

• Boiled Mothbeans have 4.5 times more Iron, 3.7 times more Magnesium, 3 times more Manganese, 2.1 times more Phosphorus and 1.5 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.8 times more Potassium than Boiled Mothbeans.
• Both Boiled Mothbeans and Baked Whole Red Potatoes have similar amounts of Copper and Water per 7 oz.
• Both Boiled Mothbeans as well as Baked Whole Red Potatoes have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Mothbeans have 1.3 times more Energy, 6 times more Omega 3 and 3.4 times more Protein than Baked Whole Red Potatoes.
• Both Boiled Mothbeans and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 7 oz.
• Both Boiled Mothbeans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.