Comparing Nutrients in 100 grams Baked Potato Flesh VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Baked Potato Flesh	8%	1%	91%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Baked Potato Flesh	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	3.2% 93kcal	3.62% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.14% 0.024g	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	14% 18.3g	130g per day for Men 19-50 years
Sugars	2.34% 1.7g	2.77% 2g	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	17% 6.4g	38g per day for Men 19-50 years
Protein	3.5% 1.96g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Baked Potato Flesh	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.75% 0.11mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.6% 0.021mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.7% 1.4mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	4.46% 0.058mg	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	23.5% 94μg	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	1.1% 1mg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Potato Flesh	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	0.5% 5mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	15.4% 0.14mg	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	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	5.95% 25mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	18% 0.41mg	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	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	11.5% 391mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	2.64% 0.29mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.96% 72.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Potato Flesh VS Boiled Mungo Beans per 100 g

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

Lets compare vitamin content per 100 grams of Baked Potato Flesh vs Boiled Mungo Beans:

• 100 grams of Baked Potato Flesh have 1.3 times more Vitamin B5, 5.2 times more Vitamin B6 and 12.8 times more Vitamin C than Boiled Mungo Beans.
• While 100 g of Boiled Mungo Beans contain 1.4 times more Vitamin B1, 3.6 times more Vitamin B2, 10.4 times more Vitamin B9 and 9 times more Vitamin K than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Mungo Beans provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Baked Potato Flesh have insufficient amounts of Vitamin B2 and Vitamin K
• 100 grams of Boiled Mungo Beans have insufficient amounts of Vitamin C
• Both Baked Potatoes Flesh no Salt as well as Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Baked Potato Flesh vs Boiled Mungo Beans:

• 100 grams of Baked Potato Flesh have 1.5 times more Copper and 1.7 times more Potassium than Boiled Mungo Beans.
• While 100 g of Boiled Mungo Beans contain 10.6 times more Calcium, 5 times more Iron, 2.5 times more Magnesium, 2.6 times more Manganese, 3.1 times more Phosphorus, 8.3 times more Selenium and 2.9 times more Zinc than Baked Potatoes Flesh no Salt.
• 100 grams of Baked Potato Flesh lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Mungo Beans contain 33.5 times more Omega 3, 4.3 times more Fiber and 3.8 times more Protein than Baked Potatoes Flesh no Salt.
• Both Baked Potato Flesh and Boiled Mungo Beans offer comparable quantities of Energy, Carbohydrate and Sugars per 100 grams.
• 100 grams of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Baked Potatoes Flesh no Salt as well as Boiled Mungo Beans provide inadequate amounts of Omega 6 in 100 grams.