Comparing Nutrients in 100 grams Boiled Small White Beans VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Small White Beans	25%	4%	71%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Boiled Small White Beans	Baked Red Potatoes	Recommended Dietary Allowance
Energy	4.9% 142kcal	3% 87kcal	2900kcal per day for Men 19-50 years
Fat	0.66% 0.64g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	7.88% 0.13g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	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	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	27.4% 10.4g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	16% 8.97g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Small White 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	19.7% 0.24mg	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	1.7% 0.27mg	9.97% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.02% 0.25mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	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	34.3% 137μg	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	0% 0mg	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 Small White Beans	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	7.3% 73mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	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	35.5% 2.84mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	6.67% 28mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	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	24% 169mg	10.3% 72mg	700mg per day for Men 19-50 years
Potassium	13.6% 463mg	16% 545mg	3400mg per day for Men 19-50 years
Selenium	2.36% 1.3μg	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	9.9% 1.1mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.7% 63.2g	2.07% 76.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Small White Beans vs Baked Red Potatoes:

• Boiled Small White Beans have 3.3 times more Vitamin B1 and 5.1 times more Vitamin B9 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 5.9 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6 and more Vitamin C than Boiled Small White Beans.
• Both Boiled Small White Beans and Baked Whole Red Potatoes have similar amounts of Vitamin B2 per 100 g.
• Both Boiled Small White 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 Small White Beans vs Baked Red Potatoes:

• Boiled Small White Beans have 8.1 times more Calcium, 4.1 times more Iron, 2.4 times more Magnesium, 2.9 times more Manganese, 2.3 times more Phosphorus and 2.7 times more Zinc than Baked Whole Red Potatoes.
• Both Boiled Small White Beans and Baked Whole Red Potatoes have similar amounts of Copper, Potassium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Small White Beans have 1.6 times more Energy, 8.4 times more Omega 3, 1.3 times more Carbohydrate, 5.8 times more Fiber and 3.9 times more Protein than Baked Whole Red Potatoes.
• Both Boiled Small White Beans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.