Comparing Nutrients in 7 ounces Boiled Mung Beans VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Mung Beans	Baked White Potatoes	Recommended Dietary Allowance
Energy	7.2% 208kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	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	29.2% 38g	32% 42g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	39.7% 15g	11% 4.17g	38g per day for Men 19-50 years
Protein	25% 14g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Baked White 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	27% 0.33mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.16% 1.15mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	32.2% 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	79% 316μg	19% 75.4μg	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	2% 0.3mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	28% 0.25mg	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	34.7% 2.78mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	16.3% 0.38mg	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	28% 196mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.05% 150g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Mung Beans vs Baked White Potatoes:

• Boiled Mung Beans have 3.4 times more Vitamin B1, 1.4 times more Vitamin B2, 4.2 times more Vitamin B9 and 3.8 times more Vitamin E than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.6 times more Vitamin B3, 3.1 times more Vitamin B6 and 12.6 times more Vitamin C than Boiled Mung Beans.
• Both Boiled Mung Beans and Baked Whole White Potatoes have similar amounts of Vitamin B5 and Vitamin K per 7 oz.
• Both Boiled Mung Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Mung Beans vs Baked White Potatoes:

• Boiled Mung Beans have 2.7 times more Calcium, 1.2 times more Copper, 2.2 times more Iron, 1.8 times more Magnesium, 1.6 times more Manganese, 1.3 times more Phosphorus, 5 times more Selenium and 2.4 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2 times more Potassium than Boiled Mung Beans.
• Both Boiled Mung Beans and Baked Whole White Potatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Mung Beans have 1.3 times more Sugars, 3.6 times more Fiber and 3.3 times more Protein than Baked Whole White Potatoes.
• Both Boiled Mung Beans and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Boiled Mung Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.