Comparing Nutrients in 7 ounces Baked Potato Flesh VS Boiled Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Navy Beans	23%	4%	73%

Macro Nutrients

	Baked Potato Flesh	Boiled Navy Beans	Recommended Dietary Allowance
Energy	6.36% 185kcal	9.6% 278kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	1.27% 1.23g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.6% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	1% 0.73g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.73g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	55% 21g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	8.05% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	21% 0.27mg	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	4.47% 18μg	69.5% 278μg	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	28.2% 25.4mg	2% 1.8mg	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	0.53% 0.079mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Navy Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	46.3% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.37μg	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	8.7% 0.69mg	58.5% 4.7mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	25% 105mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	45.5% 1.05mg	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% 99mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	18.6% 2.04mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Navy Beans per 7 oz

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

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

• 7 ounces of Baked Potato Flesh have 2.1 times more Vitamin B3, 2.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 14.2 times more Vitamin C than Boiled Navy Beans.
• While 7 oz of Boiled Navy Beans contain 2.3 times more Vitamin B1, 3.1 times more Vitamin B2 and 15.6 times more Vitamin B9 than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 7 ounces of Boiled Navy Beans have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Boiled Navy Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in seven ounces.

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

• 7 oz of Boiled Navy Beans contain 13.8 times more Calcium, 6.7 times more Iron, 2.1 times more Magnesium, 3.3 times more Manganese, 2.9 times more Phosphorus, 9.7 times more Selenium and 3.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Navy Beans contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Potato Flesh have 4.6 times more Sugars than Boiled Navy Beans.
• While 7 oz of Boiled Navy Beans contain 1.5 times more Energy, 17.7 times more Omega 3, 7 times more Fiber and 4.2 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Navy Beans offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Boiled Navy Beans provide inadequate amounts of Omega 6 in seven ounces.