Comparing Nutrients in 100 calories Boiled Broadbeans VS Baked Red Potatoes

Weight per 100 calories

Boiled Broadbeans

91g

Baked Red Potatoes

115g

Boiled Broadbeans have 1.3 times more energy per 100g than Baked Red Potatoes. It has average energy density when compared to other foods. Baked Whole Red Potatoes having average energy density.

Which food has more nutrients per 100 calories - Boiled Broadbeans or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Broadbeans

27%

70%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Boiled Broadbeans vs Baked Red 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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0.37%0.36g

Fat

0.18%0.17g

0.36 gvs0.17 g

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

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0.19%0.06g

Saturated Fat

0.14%0.046g

0.06 gvs0.046 g

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

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0.68%0.011g

Omega 3

1.08%0.017g

0.011 gvs0.017 g

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

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0.81%0.14g

Omega 6

0.33%0.056g

0.14 gvs0.056 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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13.7%18g

Carbohydrate

17.3%22.5g

18 gvs22.5 g

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

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2.3%1.65g

Sugars

2.27%1.64g

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

1.65 gvs1.64 g

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

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Fructose

0.7%0.51g

≤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 gvs0.51 g

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

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Glucose

%0.63g

NA gvs0.63 g

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

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Sucrose

%0.52g

NA gvs0.52 g

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

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13%4.9g

Fiber

5.44%2.07g

4.9 gvs2.07 g

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

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12.3%6.9g

Protein

4.72%2.64g

6.9 gvs2.64 g

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

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Vitamins

Boiled Broadbeans vs Baked Red Potatoes

0.1%0.91μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

0.91 μgvs1.15 μg

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

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7.35%0.088mg

Vitamin B1

6.9%0.083mg

Thiamine

0.088 mgvs0.083 mg

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

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6.22%0.081mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.081 mgvs0.057 mg

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

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4.04%0.65mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.65 mgvs1.83 mg

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

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2.85%0.14mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.14 mgvs0.39 mg

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

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5.03%0.065mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.065 mgvs0.24 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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23.6%95μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

95 μgvs31 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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0.3%0.27mg

Vitamin C

16%14.5mg

Ascorbic acid

0.27 mgvs14.5 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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0.12%0.018mg

Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

0.018 mgvs0.092 mg

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

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2.2%2.64μg

Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

2.64 μgvs3.2 μg

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

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Minerals

Boiled Broadbeans vs Baked Red Potatoes

3.27%32.7mg

Calcium

1.03%10.3mg

32.7 mgvs10.3 mg

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

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26%0.24mg

Copper

22.2%0.2mg

0.24 mgvs0.2 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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17%1.36mg

Iron

10%0.8mg

1.36 mgvs0.8 mg

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

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9.3%39mg

Magnesium

7.66%32mg

39 mgvs32 mg

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

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16.6%0.38mg

Manganese

8.65%0.2mg

0.38 mgvs0.2 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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16.2%114mg

Phosphorus

12%82.8mg

114 mgvs82.8 mg

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

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7.17%244mg

Potassium

18.4%626mg

244 mgvs626 mg

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

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4.3%2.36μg

Selenium

2.36 μgvsNA μg

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

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0.3%4.55mg

Sodium

0.92%13.8mg

4.55 mgvs13.8 mg

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

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8.35%0.92mg

Zinc

4.18%0.46mg

0.92 mgvs0.46 mg

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

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1.76%65g

Water

2.4%88g

65 gvs88 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 Broadbeans vs Baked Red Potatoes:

Boiled Broadbeans have 1.4 times more Vitamin B2 and 3 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.8 times more Vitamin B3, 2.7 times more Vitamin B5, 3.7 times more Vitamin B6 and 53.1 times more Vitamin C than Boiled Broadbeans .
Both Boiled Broadbeans and Baked Whole Red Potatoes have similar amounts of Vitamin B1 and Vitamin K per 100 kcal.
Both Boiled Broadbeans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Boiled Broadbeans vs Baked Red Potatoes:

Boiled Broadbeans have 3.2 times more Calcium, 1.7 times more Iron, 1.2 times more Magnesium, 1.9 times more Manganese, 1.4 times more Phosphorus and 2 times more Zinc than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.6 times more Potassium and 1.4 times more Water than Boiled Broadbeans .
Both Boiled Broadbeans and Baked Whole Red Potatoes have similar amounts of Copper per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Broadbeans have 2.4 times more Fiber and 2.6 times more Protein than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.6 times more Omega 3 and 1.3 times more Carbohydrate than Boiled Broadbeans .
Both Boiled Broadbeans and Baked Whole Red Potatoes have similar amounts of Energy and Sugars per 100 kcal.
Both Boiled Broadbeans as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Broadbeans VS Canned Broadbeans Baked Red PotatoesVS Canned Broadbeans Boiled Broadbeans VS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with Salt

Compare Foods

Comparing Nutrients in 100 calories Boiled Broadbeans VS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Broadbeans or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: