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

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled French Beans	22%	5%	73%

Macro Nutrients

	Baked White Potatoes	Boiled French Beans	Recommended Dietary Allowance
Energy	6.3% 183kcal	8.83% 256kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	35.6% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	1.94% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	36.7% 47.7g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	11% 4.17g	49% 18.7g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled French Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.94% 0.095mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	6.77% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	16% 0.21mg	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	19% 75.4μg	37.2% 149μg	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	2.65% 2.4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled French Beans	Recommended Dietary Allowance
Calcium	2% 20mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	25.4% 0.23mg	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	16% 1.27mg	26.8% 2.14mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	33% 0.76mg	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	21.3% 149mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	21.6% 734mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.05% 150g	3.57% 132g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 2.8 times more Vitamin B3, 1.7 times more Vitamin B5, 2 times more Vitamin B6 and 10.5 times more Vitamin C than Boiled French Beans.
• While Boiled French Beans contain 2.7 times more Vitamin B1, 1.4 times more Vitamin B2 and 2 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled French Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Baked Whole White Potatoes have 1.5 times more Potassium than Boiled French Beans.
• While Boiled French Beans contain 6.3 times more Calcium, 1.7 times more Iron, 2.1 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus, 2.4 times more Selenium and 1.8 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled French Beans have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled French Beans contain 1.4 times more Energy, 19.1 times more Omega 3, 4.5 times more Fiber and 3.4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled French Beans have similar amounts of Carbohydrate per 7 oz.
• Both Baked Whole White Potatoes as well as Boiled French Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.