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

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Baked Potato Flesh	Boiled Mung Beans	Recommended Dietary Allowance
Energy	6.36% 185kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	29.2% 38g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	5.47% 3.97g	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	7.83% 2.98g	39.7% 15g	38g per day for Men 19-50 years
Protein	6.95% 3.9g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.2% 0.042mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	7.16% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	10.2% 0.13mg	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	79% 316μg	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	2.2% 2mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	0.99% 9.92mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	34.4% 0.31mg	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	8.7% 0.69mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	25.7% 0.59mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.9% 144g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Baked Potato Flesh versus 7 oz of Boiled Mung 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 Mung Beans:

• 7 ounces of Baked Potato Flesh have 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 4.5 times more Vitamin B6 and 12.8 times more Vitamin C than Boiled Mung Beans.
• While 7 oz of Boiled Mung Beans contain 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 17.7 times more Vitamin B9 and 9 times more Vitamin K than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• 7 ounces of Boiled Mung Beans have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Boiled Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Baked Potato Flesh have 1.4 times more Copper and 1.5 times more Potassium than Boiled Mung Beans.
• While 7 oz of Boiled Mung Beans contain 5.4 times more Calcium, 4 times more Iron, 1.9 times more Magnesium, 1.9 times more Manganese, 2 times more Phosphorus, 8.3 times more Selenium and 2.9 times more Zinc than Baked Potatoes Flesh no Salt.
• 7 ounces of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Mung Beans contain 5.1 times more Fiber and 3.6 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Mung Beans offer comparable quantities of Energy, Carbohydrate and Sugars per seven ounces.
• Both Baked Potatoes Flesh no Salt as well as Boiled Mung Beans provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.