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Compare Nutrients in 100 grams Broadbeans VS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Broadbeans
31%
4%
65%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Broadbeans Baked White Potatoes
Vitamin A
0.33%
0.11%
3 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
46%
4%
0.555 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
25.6%
3.3%
0.333 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
17.7%
9.55%
2.832 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
28%
16%
0.366 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
1.56%
14%
1.4 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
0.33%
0.27%
0.05 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
7.5%
2.25%
9 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
106%
9.5%
423 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Broadbeans Baked White Potatoes
Calcium
10%
1%
103 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
92%
14%
0.824 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
83.8%
8%
6.7 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
48%
6.75%
192 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
70.7%
8.2%
1.626 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
60%
10.7%
421 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
22.6%
11.6%
1062 mg544 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
15%
0.91%
8.2 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.87%
0.47%
13 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
28.5%
3.2%
3.14 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Broadbeans vs Baked White Potatoes:
Raw Broadbeans have 11.6 times more Thiamine, 7.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.7 times more Vitamin B6, 3.3 times more Vitamin K and 11.1 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 9 times more Vitamin C than Raw Broadbeans . Both Raw Broadbeans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A and Vitamin E in 100g.

Comparing minerals per 100 grams for Broadbeans vs Baked White Potatoes:
Raw Broadbeans have 10.3 times more Calcium, 6.5 times more Copper, 10.5 times more Iron, 7.1 times more Magnesium, 8.6 times more Manganese, 5.6 times more Phosphorus, 2 times more Potassium, 16.4 times more Selenium and 9 times more Zinc than Baked Whole White Potatoes.

Macro Nutrients

100gRDA for Men 19-30 years
Broadbeans Baked White Potatoes
Fat
1.58%
0.15%
1.53 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
46.6%
3.75%
26.12 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
45%
16%
58.29 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
11.8%
3.17%
341 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
7.86%
2.1%
5.7 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
65.8%
5.53%
25 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
0.79%
0.13%
0.254 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
2.88%
0.94%
0.046 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
3.4%
0.29%
0.581 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.3%
2.04%
10.98 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Broadbeans have 10.2 times more Fat, 12.4 times more Protein, 2.8 times more Carbohydrate, 3.7 times more Energy, 3.7 times more Sugars, 11.9 times more Fiber, 3.1 times more Omega 3 and 11.9 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 6.9 times more Water than Raw Broadbeans .