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

Macros Ratio

	Protein	Fat	Carbs
Boiled Winged Beans	27%	34%	39%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Winged Beans	Baked White Potatoes	Recommended Dietary Allowance
Energy	10% 292kcal	6.3% 183kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.64g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	11.7% 0.19g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.6g	32% 42g	130g per day for Men 19-50 years
Sugars	NA	4.2% 3.04g	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	0.99% 0.71g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	NA	11% 4.17g	38g per day for Men 19-50 years
Protein	37.6% 21g	7.44% 4.17g	56g per day for Men 19-50 years

Vitamins

	Boiled Winged Beans	Baked White Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	7.94% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	6.56% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	15.2% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	32.2% 0.42mg	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	4.96% 20μg	19% 75.4μg	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	0% 0mg	27.8% 25mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Winged Beans	Baked White Potatoes	Recommended Dietary Allowance
Calcium	28% 282mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	28% 0.25mg	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	107% 8.6mg	16% 1.27mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	16.3% 0.38mg	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	43.4% 304mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.05% 150g	3700g per day for Men 19-50 years

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

• Boiled Winged Beans have 6.1 times more Vitamin B1 and 3 times more Vitamin B2 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.8 times more Vitamin B3, 2.5 times more Vitamin B5, 4.5 times more Vitamin B6, 3.8 times more Vitamin B9 and more Vitamin C than Boiled Winged Beans.
• Both Boiled Winged Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Boiled Winged Beans have 14.2 times more Calcium, 6.1 times more Copper, 6.8 times more Iron, 2 times more Magnesium, 6.3 times more Manganese, 2 times more Phosphorus, 5.8 times more Selenium and 4.1 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.9 times more Potassium than Boiled Winged Beans.
• Both Boiled Winged Beans and Baked Whole White Potatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Winged Beans have 1.6 times more Energy, 38.9 times more Fat, 20.6 times more Saturated Fat, 6.3 times more Omega 3, 29.7 times more Omega 6 and 5.1 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Carbohydrate than Boiled Winged Beans.
• Both Boiled Winged Beans as well as Baked Whole White Potatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.