Comparing Nutrients in 7 ounces Baked Red Potatoes VS Boiled Yardlong Bean with Salt

Macros Ratio

	Protein	Fat	Carbs
Baked Red Potatoes	10%	2%	88%
Boiled Yardlong Bean with Salt	21%	2%	77%

Macro Nutrients

	Baked Red Potatoes	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Energy	5.95% 173kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	2.1% 0.034g	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	14% 18g	130g per day for Men 19-50 years
Sugars	3.9% 2.84g	NA	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	NA	38g per day for Men 19-50 years
Protein	8.15% 4.56g	8.97% 5.02g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	15% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.17mg	7.8% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.5% 0.68mg	2.02% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	3.66% 0.048mg	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	22.3% 89.3μg	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	35.7% 32mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Yardlong Bean with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	10.4% 0.093mg	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	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	17.3% 0.4mg	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	16% 113mg	700mg per day for Men 19-50 years
Potassium	32% 1082mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	NA	5.4% 2.98μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.1% 152g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Yardlong Bean with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Baked Red Potatoes versus 7 oz of Boiled Yardlong Bean 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 Yardlong Bean with Salt:

• 7 ounces of Baked Red Potatoes have 2.5 times more Vitamin B3, 6.7 times more Vitamin B5 and 8.8 times more Vitamin B6 than Boiled Yardlong Bean with Salt.
• While 7 oz of Boiled and Drained Yardlong Bean with Salt contain 23 times more Vitamin A, 2 times more Vitamin B2, 1.7 times more Vitamin B9 and 1.3 times more Vitamin C than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Yardlong Bean with Salt provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Baked Red Potatoes have insufficient amounts of Vitamin A
• 7 ounces of Boiled Yardlong Bean with Salt have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Baked Whole Red Potatoes as well as Boiled and Drained Yardlong Bean with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Baked Red Potatoes vs Boiled Yardlong Bean with Salt:

• 7 ounces of Baked Red Potatoes have 3.7 times more Copper, 1.3 times more Phosphorus and 1.9 times more Potassium than Boiled Yardlong Bean with Salt.
• While 7 oz of Boiled and Drained Yardlong Bean with Salt contain 4.9 times more Calcium, 1.4 times more Iron, 1.5 times more Magnesium and 20 times more Sodium than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Yardlong Bean with Salt contain similar levels of Manganese, Zinc and Water per seven ounces.
• 7 ounces of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Baked Red Potatoes have 1.9 times more Energy and 2.1 times more Carbohydrate than Boiled Yardlong Bean with Salt.
• Both Baked Red Potatoes and Boiled Yardlong Bean with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Yardlong Bean with Salt provide inadequate amounts of Energy
• Both Baked Whole Red Potatoes as well as Boiled and Drained Yardlong Bean with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.