Comparing Nutrients in 100 grams Baked Red Potatoes VS Boiled Pinto Beans

Macros Ratio

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

Macro Nutrients

	Baked Red Potatoes	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	3% 87kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.58% 0.098g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	20% 26.2g	130g per day for Men 19-50 years
Sugars	1.97% 1.43g	0.47% 0.34g	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	0.61% 0.44g	0% 0g	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	% 0.55g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.45g	% 0.34g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	23.7% 9g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Baked Red Potatoes	Boiled Pinto Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6% 0.072mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.97% 1.6mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	17.6% 0.23mg	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	6.75% 27μg	43% 172μg	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% 12.6mg	0.89% 0.8mg	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	0.53% 0.08mg	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked Red Potatoes	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	0.9% 9mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	19.3% 0.17mg	24.3% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	8.75% 0.7mg	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	6.67% 28mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	7.52% 0.17mg	19.7% 0.45mg	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	10.3% 72mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	16% 545mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	NA	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	0.8% 12mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	2.07% 76.7g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Baked Red Potatoes VS Boiled Pinto Beans per 100 g

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

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

• 100 grams of Baked Red Potatoes have 5 times more Vitamin B3, 1.6 times more Vitamin B5 and 15.8 times more Vitamin C than Boiled Pinto Beans.
• While 100 g of Boiled Pinto Beans contain 2.7 times more Vitamin B1, 6.4 times more Vitamin B9, 11.8 times more Vitamin E and 1.3 times more Vitamin K than Baked Whole Red Potatoes.
• Both Baked Red Potatoes and Boiled Pinto Beans provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Baked Red Potatoes have insufficient amounts of Vitamin E
• 100 grams of Boiled Pinto Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Baked Whole Red Potatoes as well as Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Baked Red Potatoes vs Boiled Pinto Beans:

• 100 grams of Baked Red Potatoes have 1.3 times more Potassium and 1.2 times more Water than Boiled Pinto Beans.
• While 100 g of Boiled Pinto Beans contain 5.1 times more Calcium, 1.3 times more Copper, 3 times more Iron, 1.8 times more Magnesium, 2.6 times more Manganese, 2 times more Phosphorus and 2.5 times more Zinc than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled Pinto Beans contain 1.6 times more Energy, 9.1 times more Omega 3, 1.3 times more Carbohydrate, 5 times more Fiber and 3.9 times more Protein than Baked Whole Red Potatoes.
• 100 grams of Baked Red Potatoes provide inadequate amounts of Omega 3
• Both Baked Whole Red Potatoes as well as Boiled Pinto Beans provide inadequate amounts of Omega 6 in 100 grams.