Comparing Nutrients in 7 ounces Baked White PotatoesVS Mothbeans

Macros Ratio

Protein Fat Carbs

Baked White Potatoes

90%

Mothbeans

26%

70%

7 oz ▼

Macro Nutrients

Baked White Potatoesvs Mothbeans

6.3%183kcal

Energy

23.5%681kcal

183 kcalvs681 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.31%0.3g

Fat

3.3%3.2g

0.3 gvs3.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.25%0.079g

Saturated Fat

2.26%0.72g

0.079 gvs0.72 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.86%0.03g

Omega 3

33%0.53g

0.03 gvs0.53 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.57%0.097g

Omega 6

5.66%0.96g

0.097 gvs0.96 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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32%42g

Carbohydrate

94%122g

42 gvs122 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.2%3.04g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.04 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.99%0.71g

Fructose

≤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]

0.71 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.25g

Glucose

1.25 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.79g

Sucrose

0.79 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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11%4.17g

Fiber

4.17 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.44%4.17g

Protein

81.3%45.5g

4.17 gvs45.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Baked White Potatoesvs Mothbeans

0.22%2μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

2 μgvs3.97 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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7.94%0.095mg

Vitamin B1

93%1.1mg

Thiamine

0.095 mgvs1.1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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6.56%0.085mg

Vitamin B2

14%0.18mg

Riboflavin

0.085 mgvs0.18 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19%3.03mg

Vitamin B3

34.7%5.56mg

Niacin, nicotinic acid, niacinamide

3.03 mgvs5.56 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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15.2%0.76mg

Vitamin B5

61%3.06mg

Pantothenic acid

0.76 mgvs3.06 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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32.2%0.42mg

Vitamin B6

56%0.73mg

Pyridoxine

0.42 mgvs0.73 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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19%75.4μg

Vitamin B9

322%1288μg

Folates and Folic Acid

75.4 μgvs1288 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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27.8%25mg

Vitamin C

8.8%7.94mg

Ascorbic acid

25 mgvs7.94 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.53%0.079mg

Vitamin E

Tocopherols and Tocotrienols

0.079 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4.47%5.36μg

Vitamin K

Phytomenadione or phylloquinone

5.36 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Baked White Potatoesvs Mothbeans

2%20mg

Calcium

29.8%298mg

20 mgvs298 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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28%0.25mg

Copper

152%1.37mg

0.25 mgvs1.37 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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16%1.27mg

Iron

269%21.5mg

1.27 mgvs21.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.8%53.6mg

Magnesium

180%756mg

53.6 mgvs756 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16.3%0.38mg

Manganese

157%3.6mg

0.38 mgvs3.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21.3%149mg

Phosphorus

139%970mg

149 mgvs970 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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31.8%1080mg

Potassium

69.5%2363mg

1080 mgvs2363 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.8%0.99μg

Selenium

29.6%16.3μg

0.99 μgvs16.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.93%14mg

Sodium

3.97%59.5mg

14 mgvs59.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.3%0.69mg

Zinc

34.6%3.8mg

0.69 mgvs3.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.05%150g

Water

0.52%19.2g

150 gvs19.2 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Baked White Potatoes vs Mothbeans:

Baked Whole White Potatoes have 3.2 times more Vitamin C than Raw Mothbeans.
While Raw Mothbeans contain 11.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 4 times more Vitamin B5, 1.7 times more Vitamin B6 and 17.1 times more Vitamin B9 than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Raw Mothbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Baked White Potatoes vs Mothbeans:

Baked Whole White Potatoes have 7.8 times more Water than Raw Mothbeans.
While Raw Mothbeans contain 15 times more Calcium, 5.4 times more Copper, 17 times more Iron, 14.1 times more Magnesium, 9.6 times more Manganese, 6.5 times more Phosphorus, 2.2 times more Potassium, 16.4 times more Selenium, 4.3 times more Sodium and 5.5 times more Zinc than Baked Whole White Potatoes.

Comparison of macro-nutrients per 7 ounces:

Raw Mothbeans contain 3.7 times more Energy, 10.7 times more Fat, 9.1 times more Saturated Fat, 17.7 times more Omega 3, 9.9 times more Omega 6, 2.9 times more Carbohydrate and 10.9 times more Protein than Baked Whole White Potatoes.
Both Baked Whole White Potatoes as well as Raw Mothbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Baked White PotatoesVS Baked Red PotatoesMothbeansVS Baked Red PotatoesBaked White PotatoesVS Boiled MothbeansMothbeansVS Boiled Mothbeans

Compare Foods

Comparing Nutrients in 7 ounces Baked White PotatoesVS Mothbeans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: