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Comparing Nutrients in 100 calories Boiled Red Kidney BeansVS Baked White Potatoes

Weight per 100 calories

Boiled Red Kidney Beans
78.7g
Baked White Potatoes
109g

Boiled Red Kidney Beans have 1.4 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 Red Kidney Beans or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Red Kidney Beans
27%
3%
70%
Baked White Potatoes
9%
1%
90%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.41%0.39g
Fat
0.17%0.16g
0.39 gvs0.16 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.18%0.057g
Saturated Fat
0.14%0.043g
0.057 gvs0.043 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
8.27%0.13g
Omega 3
1%0.016g
0.13 gvs0.016 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.5%0.084g
Omega 6
0.31%0.053g
0.084 gvs0.053 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
14%18g
Carbohydrate
17.6%23g
18 gvs23 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
0.35%0.25g
Sugars
2.3%1.66g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.25 gvs1.66 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
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 .

Find Legumes rich in Fructose
NA
Glucose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%0.43g
NA gvs0.43 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
15.3%5.83g
Fiber
6%2.3g
5.83 gvs2.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
12%6.83g
Protein
4.08%2.3g
6.83 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0.12%1.1μg
RAE, retinol activity equivalents
0 μgvs1.1 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
10.5%0.13mg
Vitamin B1
4.35%0.052mg
Thiamine
0.13 mgvs0.052 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
3.5%0.046mg
Vitamin B2
3.6%0.047mg
Riboflavin
0.046 mgvs0.047 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
2.84%0.46mg
Vitamin B3
10.4%1.66mg
Niacin, nicotinic acid, niacinamide
0.46 mgvs1.66 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
3.46%0.17mg
Vitamin B5
8.33%0.42mg
Pantothenic acid
0.17 mgvs0.42 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
7.27%0.094mg
Vitamin B6
17.6%0.23mg
Pyridoxine
0.094 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
25.6%102μg
Vitamin B9
10.3%41.3μg
Folates and Folic Acid
102 μgvs41.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
1.05%0.94mg
Vitamin C
15.2%13.7mg
Ascorbic acid
0.94 mgvs13.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
0.16%0.024mg
Vitamin E
0.29%0.043mg
Tocopherols and Tocotrienols
0.024 mgvs0.043 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
5.5%6.6μg
Vitamin K
2.45%2.93μg
Phytomenadione or phylloquinone
6.6 μgvs2.93 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Legumes rich in Vitamin K

Minerals

2.2%22mg
Calcium
1.1%11mg
22 mgvs11 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
21%0.19mg
Copper
15.3%0.14mg
0.19 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
29%2.3mg
Iron
8.7%0.7mg
2.3 mgvs0.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
8.44%35.4mg
Magnesium
7%29.3mg
35.4 mgvs29.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
16.3%0.38mg
Manganese
8.93%0.21mg
0.38 mgvs0.21 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
16%112mg
Phosphorus
11.6%81.5mg
112 mgvs81.5 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
9.33%317mg
Potassium
17.4%591mg
317 mgvs591 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
1.7%0.94μg
Selenium
0.99%0.54μg
0.94 μgvs0.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
0.1%1.57mg
Sodium
0.51%7.6mg
1.57 mgvs7.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
7.66%0.84mg
Zinc
3.46%0.38mg
0.84 mgvs0.38 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
1.42%52.7g
Water
2.2%82g
52.7 gvs82 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Legumes rich in Water
Lets compare vitamin content per 100 calories of Boiled Red Kidney Beans vs Baked White Potatoes:
Comparing minerals per 100 calories for Boiled Red Kidney Beans vs Baked White Potatoes:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: