Comparing Nutrients in 100 grams Baked Potato Flesh VS Boiled Young Broadbeans

Macros Ratio

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

Macro Nutrients

	Baked Potato Flesh	Boiled Young Broadbeans	Recommended Dietary Allowance
Energy	3.2% 93kcal	2.14% 62kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	7.77% 10g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	NA	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	3.95% 1.5g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	8.57% 4.8g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Young Broadbeans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.56% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	10.7% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	1.32% 0.066mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	2.23% 0.029mg	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	2.25% 9μg	14.5% 58μg	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	14.2% 13mg	22% 20mg	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	0.27% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Young Broadbeans	Recommended Dietary Allowance
Calcium	0.5% 5mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	6.67% 0.06mg	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	4.38% 0.35mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	11.3% 0.26mg	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	7.14% 50mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	5.68% 193mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	2.26% 83.7g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Baked Potato Flesh have 8.4 times more Vitamin B5 and 10.4 times more Vitamin B6 than Boiled Young Broadbeans.
• While 100 g of Boiled and Drained Young Broadbeans contain 4.3 times more Vitamin B2, 6.4 times more Vitamin B9 and 1.5 times more Vitamin C than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Young Broadbeans provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2
• 100 grams of Boiled Young Broadbeans have insufficient amounts of Vitamin B5
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Young Broadbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Baked Potato Flesh have 3.6 times more Copper and 2 times more Potassium than Boiled Young Broadbeans.
• While 100 g of Boiled and Drained Young Broadbeans contain 4.3 times more Iron, 1.6 times more Manganese, 1.5 times more Phosphorus, 8.2 times more Sodium and 1.6 times more Zinc than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Young Broadbeans contain similar levels of Magnesium and Water per 100 grams.
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Young Broadbeans lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Baked Potato Flesh have 1.5 times more Energy and 2.1 times more Carbohydrate than Boiled Young Broadbeans.
• While 100 g of Boiled and Drained Young Broadbeans contain 18.2 times more Omega 3, 2.4 times more Fiber and 2.4 times more Protein than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Boiled and Drained Young Broadbeans provide inadequate amounts of Omega 6 in 100 grams.