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Comparing Nutrients in 100 grams Boiled Mungo BeansVSBaked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Boiled Mungo Beans
28%
5%
67%
Baked White Potatoes
9%
1%
90%

Vitamins

100 g ▼RDA for Men 19-50 years ▼
Boiled Mungo BeansBaked White Potatoes
Vitamin A
0.22%
0.11%
2 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
Thiamine
12.5%
4.17%
0.15 mg0.05 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
Vitamin B2
6.15%
3.08%
0.08 mg0.04 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B3
9.38%
9.56%
1.5 mg1.53 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
Vitamin B6
4.6%
16%
0.06 mg0.21 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
Vitamin C
1.1%
14%
1 mg12.6 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
Vitamin E
1%
0.27%
0.15 mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
Vitamin K
2.25%
2.25%
2.7 μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
Folate
23.5%
9.5%
94 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

100 g ▼RDA for Men 19-50 years ▼
Boiled Mungo BeansBaked White Potatoes
Calcium
5.3%
1%
53 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
Copper
15.6%
14%
0.14 mg0.13 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
Iron
22%
8%
1.75 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
Magnesium
15%
6.43%
63 mg27 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
Manganese
18%
8.26%
0.41 mg0.19 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
Phosphorus
22%
10.7%
156 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
Potassium
6.8%
16%
231 mg544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
Selenium
4.55%
0.91%
2.5 μg0.5 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
Sodium
0.47%
0.47%
7 mg7 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
Zinc
7.55%
3.2%
0.83 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Mungo Beans vs Baked White Potatoes:
Boiled Mungo Beans have 3 times more Thiamine, 2 times more Vitamin B2, 3.8 times more Vitamin E and 2.5 times more Folate than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 3.5 times more Vitamin B6 and 12.6 times more Vitamin C than Boiled Mungo Beans. Both Boiled Mungo Beans and Baked Whole White Potatoes have similar amounts of Vitamin B3 and Vitamin K per 100 g.Both Boiled Mungo Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A in 100 g.

Comparing minerals per 100 grams for Boiled Mungo Beans vs Baked White Potatoes:
Boiled Mungo Beans have 5.3 times more Calcium, 2.7 times more Iron, 2.3 times more Magnesium, 2.2 times more Manganese, 2.1 times more Phosphorus, 5 times more Selenium and 2.4 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 2.4 times more Potassium than Boiled Mungo Beans. Both Boiled Mungo Beans and Baked Whole White Potatoes have similar amounts of Copper per 100 g.

Macro Nutrients

100 g ▼RDA for Men 19-50 years ▼
Boiled Mungo BeansBaked White Potatoes
Energy
3.62%
3.17%
105 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
Fat
0.57%
0.15%
0.55 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
Protein
13%
3.75%
7.54 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
Carbohydrate
14%
16%
18 g21 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
Sugars
2.76%
2.1%
2 g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
Fiber
17%
5.53%
6.4 g2.1 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
Saturated Fat
0.13%
0.13%
0.04 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
Omega 3
21%
1.25%
0.34 g0.02 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
Omega 6
0.12%
0.29%
0.02 g0.05 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
Water
1.96%
2.03%
72.5 g75 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Comparison of macro-nutrients per 100 grams:
Boiled Mungo Beans have 3.6 times more Protein, 1.3 times more Sugars, 3 times more Fiber and 17 times more Omega 3 than Baked Whole White Potatoes. Both Boiled Mungo Beans and Baked Whole White Potatoes have similar amounts of Energy, Carbohydrate and Water per 100 g.Both Boiled Mungo Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat and Omega 6 in 100 g.