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Compare Nutrients in 100 grams Mung BeansVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Mung Beans
28%
3%
69%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Mung BeansBaked White Potatoes
Vitamin A
0.67%
0.11%
6 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
51.8%
4%
0.621 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
18%
3.3%
0.233 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
14%
9.55%
2.251 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
29%
16%
0.382 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
5.33%
14%
4.8 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
3.4%
0.27%
0.51 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
156%
9.5%
625 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Mung BeansBaked White Potatoes
Calcium
13%
1%
132 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
105%
14%
0.941 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
84%
8%
6.74 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
47%
6.75%
189 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
45%
8.2%
1.035 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
52%
10.7%
367 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
26.5%
11.6%
1246 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
1%
0.47%
15 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
24%
3.2%
2.68 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Mung Beans vs Baked White Potatoes:
Raw Mung Beans have 12.9 times more Thiamine, 5.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6, 12.8 times more Vitamin E, 3.3 times more Vitamin K and 16.4 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.6 times more Vitamin C than Raw Mung Beans. Both Raw Mung Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 100g.

Comparing minerals per 100 grams for Mung Beans vs Baked White Potatoes:
Raw Mung Beans have 13.2 times more Calcium, 7.4 times more Copper, 10.5 times more Iron, 7 times more Magnesium, 5.5 times more Manganese, 4.9 times more Phosphorus, 2.3 times more Potassium, 16.4 times more Selenium, 2.1 times more Sodium and 7.7 times more Zinc than Baked Whole White Potatoes.

Macro Nutrients

100gRDA for Men 19-30 years
Mung BeansBaked White Potatoes
Fat
1.2%
0.15%
1.15 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
42.6%
3.75%
23.86 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
48%
16%
62.62 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
12%
3.17%
347 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
9.1%
2.1%
6.6 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
43%
5.53%
16.3 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
1.1%
0.13%
0.348 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.7%
0.94%
0.027 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
2.1%
0.29%
0.357 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.24%
2.04%
9.05 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Raw Mung Beans have 7.7 times more Fat, 11.4 times more Protein, 3 times more Carbohydrate, 3.8 times more Energy, 4.3 times more Sugars, 7.8 times more Fiber, 8.7 times more Saturated Fat, 1.8 times more Omega 3 and 7.3 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 8.3 times more Water than Raw Mung Beans.