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Compare Nutrients in 100 grams White BeansVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

White Beans
28%
2%
70%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
White BeansBaked White Potatoes
Vitamin A
0%
0.11%
0 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
36%
4%
0.437 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
11%
3.3%
0.146 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
3%
9.55%
0.479 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
24%
16%
0.318 mg0.211 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
14%
0 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
1.4%
0.27%
0.21 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
4.67%
2.25%
5.6 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
97%
9.5%
388 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
White BeansBaked White Potatoes
Calcium
24%
1%
240 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
109%
14%
0.984 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
131%
8%
10.44 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
47.5%
6.75%
190 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
78%
8.2%
1.796 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
43%
10.7%
301 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
38%
11.6%
1795 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
23%
0.91%
12.8 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
1.07%
0.47%
16 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
33%
3.2%
3.67 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of White Beans vs Baked White Potatoes:
Raw White Beans have 9.1 times more Thiamine, 3.4 times more Vitamin B2, 1.5 times more Vitamin B6, 5.3 times more Vitamin E, 2.1 times more Vitamin K and 10.2 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 3.2 times more Vitamin B3 than Raw White Beans.

Comparing minerals per 100 grams for White Beans vs Baked White Potatoes:
Raw White Beans have 24 times more Calcium, 7.7 times more Copper, 16.3 times more Iron, 7 times more Magnesium, 9.5 times more Manganese, 4 times more Phosphorus, 3.3 times more Potassium, 25.6 times more Selenium, 2.3 times more Sodium and 10.5 times more Zinc than Baked Whole White Potatoes.

Macro Nutrients

100gRDA for Men 19-30 years
White BeansBaked White Potatoes
Fat
0.88%
0.15%
0.85 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
41.7%
3.75%
23.36 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
46%
16%
60.27 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
11%
3.17%
333 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
2.9%
2.1%
2.11 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
40%
5.53%
15.2 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.68%
0.13%
0.219 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
10%
0.94%
0.166 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
1.16%
0.29%
0.198 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.31%
2.04%
11.32 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw White Beans have 11.1 times more Protein, 2.9 times more Carbohydrate, 3.6 times more Energy, 1.4 times more Sugars, 7.2 times more Fiber, 11.1 times more Omega 3 and 4 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 6.7 times more Water than Raw White Beans. Both Raw White Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat in 100g.