Comparing Nutrients in 7 ounces Baked White Potatoes VS White Beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
White Beans	27%	2%	71%

Macro Nutrients

	Baked White Potatoes	White Beans	Recommended Dietary Allowance
Energy	6.3% 183kcal	22.8% 661kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	92% 120g	130g per day for Men 19-50 years
Sugars	4.2% 3.04g	5.78% 4.2g	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	79.4% 30g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	82.8% 46.4g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	White 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	72.3% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.03mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.2% 0.42mg	48.5% 0.63mg	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	192% 770μg	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	0% 0mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	White Beans	Recommended Dietary Allowance
Calcium	2% 20mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	217% 1.95mg	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	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	16.3% 0.38mg	155% 3.56mg	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	85.3% 597mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	105% 3562mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	66.2% 7.3mg	11mg per day for Men 19-50 years
Water	4.05% 150g	0.61% 22.5g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.2 times more Vitamin B3 and more Vitamin C than Raw White Beans.
• While Raw White Beans contain 9.1 times more Vitamin B1, 3.4 times more Vitamin B2, 1.9 times more Vitamin B5, 1.5 times more Vitamin B6, 10.2 times more Vitamin B9, 5.3 times more Vitamin E and 2.1 times more Vitamin K than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw White 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 White Beans:

• Baked Whole White Potatoes have 6.7 times more Water than Raw White Beans.
• While Raw White Beans contain 24 times more Calcium, 7.7 times more Copper, 16.3 times more Iron, 7 times more Magnesium, 9.5 times more Manganese, 4 times more Phosphorus, 3.3 times more Potassium, 25.6 times more Selenium, 2.3 times more Sodium and 10.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw White Beans contain 3.6 times more Energy, 11.1 times more Omega 3, 4 times more Omega 6, 2.9 times more Carbohydrate, 1.4 times more Sugars, 7.2 times more Fiber and 11.1 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Raw White Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.