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Compare Nutrients in 100 grams Boiled Winged BeansVS Baked White Potatoes

Macros Ratio

ProteinsFatsCarbs

Boiled Winged Beans
29%
36%
35%
Baked White Potatoes
9%
1%
90%

Vitamins

100gRDA for Men 19-30 years
Boiled Winged BeansBaked White Potatoes
Vitamin A
0%
0.11%
0 μg1 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
24.6%
4%
0.295 mg0.048 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
9.92%
3.3%
0.129 mg0.043 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
5.2%
9.55%
0.83 mg1.528 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
3.6%
16%
0.047 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
NA
0.27%
NA mg0.04 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
2.25%
NA μg2.7 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
2.5%
9.5%
10 μg38 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Boiled Winged BeansBaked White Potatoes
Calcium
14%
1%
142 mg10 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
86%
14%
0.773 mg0.127 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Iron
54%
8%
4.33 mg0.64 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
13.5%
6.75%
54 mg27 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
52%
8.2%
1.199 mg0.189 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
22%
10.7%
153 mg75 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
8.24%
16%
280 mg544 mgRecommended Dietary Allowance is 3400mg per day for Men 19-30 years
Selenium
5.27%
0.91%
2.9 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
13%
3.2%
1.44 mg0.35 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Boiled Winged Beans vs Baked White Potatoes:
Boiled Winged Beans have 6.1 times more Thiamine and 3 times more Vitamin B2 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.8 times more Vitamin B3, 4.5 times more Vitamin B6 and 3.8 times more Folate than Boiled Winged Beans.

Comparing minerals per 100 grams for Boiled Winged Beans vs Baked White Potatoes:
Boiled Winged Beans have 14.2 times more Calcium, 6.1 times more Copper, 6.8 times more Iron, 2 times more Magnesium, 6.3 times more Manganese, 2 times more Phosphorus, 5.8 times more Selenium and 4.1 times more Zinc than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.9 times more Potassium than Boiled Winged Beans.

Macro Nutrients

100gRDA for Men 19-30 years
Boiled Winged BeansBaked White Potatoes
Energy
5.07%
3.17%
147 kcal92 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Fat
6.02%
0.15%
5.84 g0.15 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
19%
3.75%
10.62 g2.1 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
11%
16%
14.94 g21.08 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Sugars
NA
2.1%
NA g1.53 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
NA
5.53%
NA 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
2.58%
0.13%
0.825 g0.04 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
5.88%
0.94%
0.094 g0.015 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
8.57%
0.29%
1.457 g0.049 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
1.8%
2.04%
67.19 g75.43 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Boiled Winged Beans have 1.6 times more Energy, 38.9 times more Fat, 5.1 times more Protein, 20.6 times more Saturated Fat, 6.3 times more Omega 3 and 29.7 times more Omega 6 than Baked Whole White Potatoes. While Baked Whole White Potatoes contain 1.4 times more Carbohydrate than Boiled Winged Beans. Both Boiled Winged Beans and Baked Whole White Potatoes have similar amounts of Water per 100g.