Comparing Nutrients in 100 calories Boiled Navy BeansVS Baked White Potatoes

Weight per 100 calories

Boiled Navy Beans

71.4g

Baked White Potatoes

109g

Boiled Navy 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 Navy Beans or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Navy Beans

23%

73%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Boiled Navy 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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0.46%0.44g

Fat

0.17%0.16g

0.44 gvs0.16 g

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

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0.22%0.07g

Saturated Fat

0.14%0.043g

0.07 gvs0.043 g

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

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7.9%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 .

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0.57%0.097g

Omega 6

0.31%0.053g

0.097 gvs0.053 g

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

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Cholesterol

0%0mg

NA mgvs0 mg

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

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14.3%18.6g

Carbohydrate

17.6%23g

18.6 gvs23 g

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

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0.36%0.26g

Sugars

2.3%1.66g

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

0.26 gvs1.66 g

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

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0%0g

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]

0 gvs0.39 g

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

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%0g

Glucose

%0.68g

0 gvs0.68 g

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

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%0.26g

Sucrose

%0.43g

0.26 gvs0.43 g

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

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19.7%7.5g

Fiber

6%2.3g

7.5 gvs2.3 g

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

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10.5%5.88g

Protein

4.08%2.3g

5.88 gvs2.3 g

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

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Vitamins

Boiled Navy Beansvs Baked White Potatoes

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 .

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14%0.17mg

Vitamin B1

4.35%0.052mg

Thiamine

0.17 mgvs0.052 mg

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

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3.63%0.047mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.047 mgvs0.047 mg

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

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2.9%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 .

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3.8%0.19mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.19 mgvs0.42 mg

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

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7.6%0.099mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.099 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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25%100μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

100 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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0.71%0.64mg

Vitamin C

15.2%13.7mg

Ascorbic acid

0.64 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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0.048%0.007mg

Vitamin E

0.29%0.043mg

Tocopherols and Tocotrienols

0.007 mgvs0.043 mg

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

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0.36%0.43μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

0.43 μgvs2.93 μg

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

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Minerals

Boiled Navy Beansvs Baked White Potatoes

4.93%49.3mg

Calcium

1.1%11mg

49.3 mgvs11 mg

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

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16.7%0.15mg

Copper

15.3%0.14mg

0.15 mgvs0.14 mg

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

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0.039%1.57μg

Fluoride

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

1.57 μgvsNA μg

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

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21%1.7mg

Iron

8.7%0.7mg

1.7 mgvs0.7 mg

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

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9%38mg

Magnesium

7%29.3mg

38 mgvs29.3 mg

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

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16.4%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 .

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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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14.7%103mg

Phosphorus

11.6%81.5mg

103 mgvs81.5 mg

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

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8.17%278mg

Potassium

17.4%591mg

278 mgvs591 mg

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

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3.77%2.07μg

Selenium

0.99%0.54μg

2.07 μgvs0.54 μg

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

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0%0mg

Sodium

0.51%7.6mg

0 mgvs7.6 mg

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

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6.7%0.74mg

Zinc

3.46%0.38mg

0.74 mgvs0.38 mg

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

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1.23%45.6g

Water

2.2%82g

45.6 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 Navy Beans vs Baked White Potatoes:

Boiled Navy Beans have 3.2 times more Vitamin B1 and 2.4 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3.6 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6, 21.3 times more Vitamin C and 6.8 times more Vitamin K than Boiled Navy Beans.
Both Boiled Navy Beans and Baked Whole White Potatoes have similar amounts of Vitamin B2 per 100 kcal.
Both Boiled Navy Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

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

Boiled Navy Beans have 4.5 times more Calcium, 2.4 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus, 3.8 times more Selenium and 1.9 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.1 times more Potassium and 1.8 times more Water than Boiled Navy Beans.
Both Boiled Navy Beans and Baked Whole White Potatoes have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Navy Beans have 7.8 times more Omega 3, 3.3 times more Fiber and 2.6 times more Protein than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 6.3 times more Sugars than Boiled Navy Beans.
Both Boiled Navy Beans and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Boiled Navy Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

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

Compare Foods

Comparing Nutrients in 100 calories Boiled Navy BeansVS Baked White Potatoes

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: