Comparing Nutrients in 100 calories Boiled Hyacinth-Young beansVS Baked Red Potatoes

Weight per 100 calories

Boiled Hyacinth-Young beans

200g

Baked Red Potatoes

115g

Baked Whole Red Potatoes have 1.7 times more energy per unit of mass than Boiled and Drained Hyacinth-Young beans, which is average in comparison to other foods. Boiled Hyacinth-Young beans having low energy density.

Which food has more nutrients per 100 calories - Boiled Hyacinth-Young beans or Baked Red Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Hyacinth-Young beans

23%

72%

Baked Red Potatoes

10%

88%

100 kcal ▼

Macro Nutrients

Boiled Hyacinth-Young beansvs 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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0.56%0.54g

Fat

0.18%0.17g

0.54 gvs0.17 g

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

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0.74%0.24g

Saturated Fat

0.14%0.046g

0.24 gvs0.046 g

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

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1.13%0.018g

Omega 3

1.08%0.017g

0.018 gvs0.017 g

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

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0.024%0.004g

Omega 6

0.33%0.056g

0.004 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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14%18.4g

Carbohydrate

17.3%22.5g

18.4 gvs22.5 g

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

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Sugars

2.27%1.64g

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

NA 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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Fiber

5.44%2.07g

NA gvs2.07 g

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

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10.5%5.9g

Protein

4.72%2.64g

5.9 gvs2.64 g

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

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Vitamins

Boiled Hyacinth-Young beansvs Baked Red Potatoes

1.56%14μg

Vitamin A

0.13%1.15μg

RAE, retinol activity equivalents

14 μgvs1.15 μg

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

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9.33%0.11mg

Vitamin B1

6.9%0.083mg

Thiamine

0.11 mgvs0.083 mg

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

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13.5%0.18mg

Vitamin B2

4.42%0.057mg

Riboflavin

0.18 mgvs0.057 mg

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

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6%0.96mg

Vitamin B3

11.5%1.83mg

Niacin, nicotinic acid, niacinamide

0.96 mgvs1.83 mg

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

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2.12%0.11mg

Vitamin B5

7.84%0.39mg

Pantothenic acid

0.11 mgvs0.39 mg

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

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3.54%0.046mg

Vitamin B6

18.7%0.24mg

Pyridoxine

0.046 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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23.5%94μg

Vitamin B9

7.76%31μg

Folates and Folic Acid

94 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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11.3%10mg

Vitamin C

16%14.5mg

Ascorbic acid

10 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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Vitamin E

0.61%0.092mg

Tocopherols and Tocotrienols

NA mgvs0.092 mg

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

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Vitamin K

2.7%3.2μg

Phytomenadione or phylloquinone

NA μgvs3.2 μg

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

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Minerals

Boiled Hyacinth-Young beansvs Baked Red Potatoes

8.2%82mg

Calcium

1.03%10.3mg

82 mgvs10.3 mg

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

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10.7%0.096mg

Copper

22.2%0.2mg

0.096 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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19%1.52mg

Iron

10%0.8mg

1.52 mgvs0.8 mg

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

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20%84mg

Magnesium

7.66%32mg

84 mgvs32 mg

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

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18.3%0.42mg

Manganese

8.65%0.2mg

0.42 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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14%98mg

Phosphorus

12%82.8mg

98 mgvs82.8 mg

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

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15.4%524mg

Potassium

18.4%626mg

524 mgvs626 mg

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

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5.8%3.2μg

Selenium

3.2 μgvsNA μg

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

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0.27%4mg

Sodium

0.92%13.8mg

4 mgvs13.8 mg

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

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6.9%0.76mg

Zinc

4.18%0.46mg

0.76 mgvs0.46 mg

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

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4.7%174g

Water

2.4%88g

174 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 Hyacinth-Young beans vs Baked Red Potatoes:

Boiled and Drained Hyacinth-Young beans have 12.2 times more Vitamin A, 1.4 times more Vitamin B1, 3.1 times more Vitamin B2 and 3 times more Vitamin B9 than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 1.9 times more Vitamin B3, 3.7 times more Vitamin B5, 5.3 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled and Drained Hyacinth-Young beans.
Both Boiled and Drained Hyacinth-Young beans as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Hyacinth-Young beans vs Baked Red Potatoes:

Boiled and Drained Hyacinth-Young beans have 7.9 times more Calcium, 1.9 times more Iron, 2.6 times more Magnesium, 2.1 times more Manganese, 1.7 times more Zinc and 2 times more Water than Baked Whole Red Potatoes.
While Baked Whole Red Potatoes contain 2.1 times more Copper than Boiled and Drained Hyacinth-Young beans.
Both Boiled and Drained Hyacinth-Young beans and Baked Whole Red Potatoes have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Hyacinth-Young beans have 2.2 times more Protein than Baked Whole Red Potatoes.
Both Boiled and Drained Hyacinth-Young beans and Baked Whole Red Potatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 100 kcal.
Both Boiled and Drained Hyacinth-Young beans 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 Hyacinth-Young beansVS Jerusalem-artichokesBaked Red PotatoesVS Jerusalem-artichokesBoiled Hyacinth-Young beansVS 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 Hyacinth-Young beansVS Baked Red Potatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Hyacinth-Young beans or Baked Red Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: