Comparing Nutrients in 100 grams Boiled Navy Beans with Salt VS Baked White Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Navy Beans with Salt	23%	4%	73%
Baked White Potatoes	9%	1%	90%

Macro Nutrients

	Boiled Navy Beans with Salt	Baked White Potatoes	Recommended Dietary Allowance
Energy	4.83% 140kcal	3.17% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	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	20% 26g	16.2% 21g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	2.1% 1.53g	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% 0g	0.5% 0.36g	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	% 0g	% 0.63g	g per day for Men 19-50 years
Sucrose	% 0.37g	% 0.4g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	5.53% 2.1g	38g per day for Men 19-50 years
Protein	14.7% 8.23g	3.75% 2.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Navy Beans with Salt	Baked White 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	19.8% 0.24mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.08% 0.066mg	3.3% 0.043mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.06% 0.65mg	9.55% 1.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.32% 0.27mg	7.66% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	16.2% 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	35% 140μg	9.5% 38μg	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% 0.9mg	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	0.067% 0.01mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Navy Beans with Salt	Baked White Potatoes	Recommended Dietary Allowance
Calcium	6.9% 69mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	14% 0.13mg	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	29.5% 2.36mg	8% 0.64mg	8mg per day for Men 19-50 years
Magnesium	12.6% 53mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	8.2% 0.19mg	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	20.6% 144mg	10.7% 75mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	5.27% 2.9μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	16% 237mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	9.36% 1.03mg	3.2% 0.35mg	11mg per day for Men 19-50 years
Water	1.72% 64g	2.04% 75.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Navy Beans with Salt vs Baked White Potatoes:

• Boiled Navy Beans with Salt have 4.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 3.7 times more Vitamin B9 than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 2.4 times more Vitamin B3, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6, 14 times more Vitamin C and 4.5 times more Vitamin K than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Boiled Navy Beans with Salt vs Baked White Potatoes:

• Boiled Navy Beans with Salt have 6.9 times more Calcium, 1.7 times more Copper, 3.7 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus, 5.8 times more Selenium, 33.9 times more Sodium and 2.9 times more Zinc than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 1.4 times more Potassium than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt and Baked Whole White Potatoes have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Navy Beans with Salt have 1.5 times more Energy, 6 times more Omega 3, 1.2 times more Carbohydrate, 5 times more Fiber and 3.9 times more Protein than Baked Whole White Potatoes.
• While Baked Whole White Potatoes contain 4.1 times more Sugars than Boiled Navy Beans with Salt.
• Both Boiled Navy Beans with Salt as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 g.