Comparing Nutrients in 100 grams Boiled Great Northern Beans VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Great Northern Beans	27%	3%	70%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Great Northern Beans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.07% 118kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0.46% 0.45g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	0.29% 0.049g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	15% 19.6g	130g per day for Men 19-50 years
Sugars	NA	1.97% 1.43g	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	0.61% 0.44g	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	% 0.55g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	18.4% 7g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	15% 8.33g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Great Northern Beans	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	6% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.26% 0.68mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	16.3% 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	25.5% 102μg	6.75% 27μg	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	1.44% 1.3mg	14% 12.6mg	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% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Great Northern Beans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	6.8% 68mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	19.3% 0.17mg	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	26.6% 2.13mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	7.52% 0.17mg	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	23.6% 165mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.8% 12mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.86% 69g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Great Northern Beans vs Baked Red Potatoes:

• Boiled Great Northern Beans have 2.2 times more Vitamin B1 and 3.8 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 9.7 times more Vitamin C than Boiled Great Northern Beans.
• Both Boiled Great Northern Beans and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 100 g.
• Both Boiled Great Northern Beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Great Northern Beans vs Baked Red Potatoes:

• Boiled Great Northern Beans have 7.6 times more Calcium, 1.4 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 2.3 times more Phosphorus and 2.2 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.4 times more Potassium than Boiled Great Northern Beans.
• Both Boiled Great Northern Beans and Baked Whole Red Potatoes have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Great Northern Beans have 1.4 times more Energy, 5.6 times more Omega 3, 3.9 times more Fiber and 3.6 times more Protein than Baked Whole Red Potatoes.
• Both Boiled Great Northern Beans and Baked Whole Red Potatoes have similar amounts of Carbohydrate per 100 g.
• Both Boiled Great Northern Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.