Comparing Nutrients in 7 ounces Baked Red Potatoes VS Boiled Mungo Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Mungo Beans with Salt	28%	5%	67%

Macro Nutrients

	Baked Red Potatoes	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	28% 36.4g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	5.5% 4g	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	1.2% 0.87g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.89g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	8.85% 0.12mg	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	13.4% 53.6μg	46.6% 187μg	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	27.8% 25mg	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	1.06% 0.16mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	30.6% 0.28mg	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	17.4% 1.4mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	35.5% 0.82mg	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	20.4% 143mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	NA	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.1% 152g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Mungo Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Boiled Mungo Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Baked Red Potatoes vs Boiled Mungo Beans with Salt:

• 7 ounces of Baked Red Potatoes have 3.7 times more Vitamin B6 and 12.6 times more Vitamin C than Boiled Mungo Beans with Salt.
• While 7 oz of Boiled Mungo Beans with Salt contain 2.1 times more Vitamin B1, 1.5 times more Vitamin B2, 1.3 times more Vitamin B5 and 3.5 times more Vitamin B9 than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Mungo Beans with Salt provide similar amounts of Vitamin B3 and Vitamin K per seven ounces.
• 7 ounces of Boiled Mungo Beans with Salt have insufficient amounts of Vitamin C
• Both Baked Whole Red Potatoes as well as Boiled Mungo Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Boiled Mungo Beans with Salt:

• 7 ounces of Baked Red Potatoes have 1.3 times more Copper and 2.4 times more Potassium than Boiled Mungo Beans with Salt.
• While 7 oz of Boiled Mungo Beans with Salt contain 5.9 times more Calcium, 2.5 times more Iron, 2.3 times more Magnesium, 2.4 times more Manganese, 2.2 times more Phosphorus, 20.3 times more Sodium and 2.1 times more Zinc than Baked Whole Red Potatoes.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Mungo Beans with Salt contain 22.3 times more Omega 3, 1.4 times more Sugars, 3.6 times more Fiber and 3.3 times more Protein than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Mungo Beans with Salt offer comparable quantities of Energy and Carbohydrate per seven ounces.
• 7 ounces of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.