Comparing Nutrients in 100 grams Baked White Potatoes VS Boiled Great Northern Beans

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Boiled Great Northern Beans	27%	3%	70%

Macro Nutrients

	Baked White Potatoes	Boiled Great Northern Beans	Recommended Dietary Allowance
Energy	3.17% 92kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.94% 0.015g	5.25% 0.084g	1.6g per day for Men 19-50 years
Omega 6	0.29% 0.049g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	16.2% 21g	130g per day for Men 19-50 years
Sugars	2.1% 1.53g	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	0.5% 0.36g	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	% 0.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	5.53% 2.1g	18.4% 7g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Boiled Great Northern 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	4% 0.048mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.3% 0.043mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.55% 1.53mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.2% 0.21mg	9% 0.12mg	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	9.5% 38μg	25.5% 102μg	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	1.44% 1.3mg	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	2.25% 2.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Boiled Great Northern Beans	Recommended Dietary Allowance
Calcium	1% 10mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	27.4% 0.25mg	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	8% 0.64mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	8.2% 0.19mg	22.5% 0.52mg	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	10.7% 75mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	16% 544mg	11.5% 391mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	3.2% 0.35mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	2.04% 75.4g	1.86% 69g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Baked White Potatoes vs Boiled Great Northern Beans:

• Baked Whole White Potatoes have 2.2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B6 and 9.7 times more Vitamin C than Boiled Great Northern Beans.
• While Boiled Great Northern Beans contain 3.3 times more Vitamin B1, 1.4 times more Vitamin B2 and 2.7 times more Vitamin B9 than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes as well as Boiled Great Northern Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Baked White Potatoes vs Boiled Great Northern Beans:

• Baked Whole White Potatoes have 1.4 times more Potassium than Boiled Great Northern Beans.
• While Boiled Great Northern Beans contain 6.8 times more Calcium, 1.9 times more Copper, 3.3 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 8.2 times more Selenium and 2.5 times more Zinc than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Great Northern Beans have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled Great Northern Beans contain 1.3 times more Energy, 5.6 times more Omega 3, 3.3 times more Fiber and 4 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Boiled Great Northern Beans have similar amounts of Carbohydrate per 100 g.
• Both Baked Whole White Potatoes as well as Boiled Great Northern Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.