Comparing Nutrients in 100 calories Boiled Cranberry BeansVS Baked White Potatoes

Weight per 100 calories

Boiled Cranberry Beans

73.5g

Baked White Potatoes

109g

Boiled Cranberry Beans have 1.5 times more energy per 100g than Baked White Potatoes. It has average energy density when compared to other foods. Baked Whole White Potatoes having average energy density.

Which food has more nutrients per 100 calories - Boiled Cranberry Beans or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Cranberry Beans

27%

70%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Boiled Cranberry Beansvs Baked White Potatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.35%0.34g

Fat

0.17%0.16g

0.34 gvs0.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.27%0.088g

Saturated Fat

0.14%0.043g

0.088 gvs0.043 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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4.2%0.067g

Omega 3

1%0.016g

0.067 gvs0.016 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.47%0.079g

Omega 6

0.31%0.053g

0.079 gvs0.053 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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14%18g

Carbohydrate

17.6%23g

18 gvs23 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

2.3%1.66g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs1.66 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0.54%0.39g

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

NA gvs0.39 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0.68g

NA gvs0.68 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%0.43g

NA gvs0.43 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.6%6.32g

Fiber

6%2.3g

6.32 gvs2.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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12.3%6.87g

Protein

4.08%2.3g

6.87 gvs2.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Cranberry Beansvs Baked White Potatoes

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

NA μgvs1.1 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.15mg

Vitamin B1

4.35%0.052mg

Thiamine

0.15 mgvs0.052 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.9%0.051mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.051 mgvs0.047 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.37%0.38mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.38 mgvs1.66 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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3.53%0.18mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.18 mgvs0.42 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.6%0.06mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.06 mgvs0.23 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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38%152μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

152 μgvs41.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

15.2%13.7mg

Ascorbic acid

0 mgvs13.7 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

NA mgvs0.043 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

NA μgvs2.93 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Cranberry Beansvs Baked White Potatoes

3.68%36.8mg

Calcium

1.1%11mg

36.8 mgvs11 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19%0.17mg

Copper

15.3%0.14mg

0.17 mgvs0.14 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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19.2%1.54mg

Iron

8.7%0.7mg

1.54 mgvs0.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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8.75%36.8mg

Magnesium

7%29.3mg

36.8 mgvs29.3 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12%0.27mg

Manganese

8.93%0.21mg

0.27 mgvs0.21 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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14%99mg

Phosphorus

11.6%81.5mg

99 mgvs81.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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8.37%285mg

Potassium

17.4%591mg

285 mgvs591 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.74%0.96μg

Selenium

0.99%0.54μg

0.96 μgvs0.54 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.049%0.74mg

Sodium

0.51%7.6mg

0.74 mgvs7.6 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.62%0.84mg

Zinc

3.46%0.38mg

0.84 mgvs0.38 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.3%47.5g

Water

2.2%82g

47.5 gvs82 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Cranberry Beans vs Baked White Potatoes:

Boiled Cranberry Beans have 3 times more Vitamin B1 and 3.7 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 4.4 times more Vitamin B3, 2.4 times more Vitamin B5, 3.9 times more Vitamin B6 and more Vitamin C than Boiled Cranberry Beans.
Both Boiled Cranberry Beans and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 100 kcal.
Both Boiled Cranberry Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Cranberry Beans vs Baked White Potatoes:

Boiled Cranberry Beans have 3.4 times more Calcium, 1.2 times more Copper, 2.2 times more Iron, 1.3 times more Magnesium, 1.3 times more Manganese, 1.2 times more Phosphorus, 1.8 times more Selenium and 2.2 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.1 times more Potassium and 1.7 times more Water than Boiled Cranberry Beans.

Comparison of macro-nutrients per 100 calories:

Boiled Cranberry Beans have 4.1 times more Omega 3, 2.8 times more Fiber and 3 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.3 times more Carbohydrate than Boiled Cranberry Beans.
Both Boiled Cranberry Beans and Baked Whole White Potatoes have similar amounts of Energy per 100 kcal.
Both Boiled Cranberry Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Cranberry BeansVS Canned Cranberry BeansBaked White PotatoesVS Canned Cranberry BeansBoiled Cranberry BeansVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Boiled Cranberry BeansVS Baked White Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Cranberry Beans or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: