Comparing Nutrients in 100 grams Young Broadbeans VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Young Broadbeans	30%	7%	63%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Young Broadbeans	Baked Potato Flesh	Recommended Dietary Allowance
Energy	2.5% 72kcal	3.2% 93kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9% 11.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	2.34% 1.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.2g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	10% 5.6g	3.5% 1.96g	56g per day for Men 19-50 years

Vitamins

	Young Broadbeans	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	2% 18μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	1.6% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.38% 1.5mg	8.7% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.72% 0.086mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.92% 0.038mg	23% 0.3mg	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	24% 96μg	2.25% 9μg	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	36.7% 33mg	14.2% 13mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Young Broadbeans	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	24% 0.22mg	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	23.8% 1.9mg	4.38% 0.35mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	7% 0.16mg	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	13.6% 95mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	5.27% 0.58mg	2.64% 0.29mg	11mg per day for Men 19-50 years
Water	2.2% 81g	2.04% 75.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Young Broadbeans VS Baked Potato Flesh per 100 g

Compare the macro and micronutrient content in 100 g of Young Broadbeans versus 100 g of Baked Potato Flesh to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Young Broadbeans vs Baked Potato Flesh:

• 100 grams of Young Broadbeans have more Vitamin A, 1.6 times more Vitamin B1, 5.2 times more Vitamin B2, 10.7 times more Vitamin B9 and 2.6 times more Vitamin C than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 6.5 times more Vitamin B5 and 7.9 times more Vitamin B6 than Raw Young Broadbeans.
• Both Young Broadbeans and Baked Potato Flesh provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Young Broadbeans have insufficient amounts of Vitamin B5
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin A and Vitamin B2
• Both Raw Young Broadbeans as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Young Broadbeans vs Baked Potato Flesh:

• 100 grams of Young Broadbeans have 4.4 times more Calcium, 5.4 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 1.9 times more Phosphorus, 4 times more Selenium, 10 times more Sodium and 2 times more Zinc than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 2.9 times more Copper and 1.6 times more Potassium than Raw Young Broadbeans.
• Both Young Broadbeans and Baked Potato Flesh contain similar levels of Water per 100 grams.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Young Broadbeans have 18.9 times more Omega 3, 2.8 times more Fiber and 2.9 times more Protein than Baked Potato Flesh.
• While 100 g of Baked Potatoes Flesh no Salt contain 1.3 times more Energy and 1.8 times more Carbohydrate than Raw Young Broadbeans.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Young Broadbeans as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in 100 grams.