Comparing Nutrients in 100 calories Baked Red PotatoesVS Boiled Kidney Beans

Weight per 100 calories

Baked Red Potatoes

115g

Boiled Kidney Beans

78.7g

Boiled All Types Kidney Beans have 1.5 times more energy per unit of mass than Baked Whole Red Potatoes, which is average in comparison to other foods. Baked Red Potatoes having average energy density.

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

Macros Ratio

Protein Fat Carbs

Baked Red Potatoes

10%

88%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Baked Red Potatoesvs Boiled Kidney Beans

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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0.18%0.17g

Fat

0.41%0.39g

0.17 gvs0.39 g

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

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0.14%0.046g

Saturated Fat

0.18%0.057g

0.046 gvs0.057 g

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

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1.08%0.017g

Omega 3

8.37%0.13g

0.017 gvs0.13 g

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

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0.33%0.056g

Omega 6

0.5%0.085g

0.056 gvs0.085 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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17.3%22.5g

Carbohydrate

14%18g

22.5 gvs18 g

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

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2.27%1.64g

Sugars

0.35%0.25g

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

1.64 gvs0.25 g

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

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0.7%0.51g

Fructose

≤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]

0.51 gvsNA g

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

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%0.63g

Glucose

0.63 gvsNA g

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

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%0.52g

Sucrose

0.52 gvsNA g

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

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5.44%2.07g

Fiber

13.3%5.04g

2.07 gvs5.04 g

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

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4.72%2.64g

Protein

12%6.83g

2.64 gvs6.83 g

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

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Vitamins

Baked Red Potatoesvs Boiled Kidney Beans

0.13%1.15μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.15 μgvs0 μg

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

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6.9%0.083mg

Vitamin B1

10.5%0.13mg

Thiamine

0.083 mgvs0.13 mg

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

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4.42%0.057mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.057 mgvs0.046 mg

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

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11.5%1.83mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

1.83 mgvs0.46 mg

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

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7.84%0.39mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.39 mgvs0.17 mg

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

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18.7%0.24mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.24 mgvs0.094 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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7.76%31μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

31 μgvs102 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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16%14.5mg

Vitamin C

1.05%0.94mg

Ascorbic acid

14.5 mgvs0.94 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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0.61%0.092mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.092 mgvs0.024 mg

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

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2.7%3.2μg

Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

3.2 μgvs6.6 μg

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

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Minerals

Baked Red Potatoesvs Boiled Kidney Beans

1.03%10.3mg

Calcium

2.76%27.6mg

10.3 mgvs27.6 mg

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

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22.2%0.2mg

Copper

19%0.17mg

0.2 mgvs0.17 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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10%0.8mg

Iron

22%1.75mg

0.8 mgvs1.75 mg

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

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7.66%32mg

Magnesium

7.87%33mg

32 mgvs33 mg

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

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8.65%0.2mg

Manganese

14.7%0.34mg

0.2 mgvs0.34 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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12%82.8mg

Phosphorus

15.5%109mg

82.8 mgvs109 mg

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

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18.4%626mg

Potassium

9.38%319mg

626 mgvs319 mg

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

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Selenium

1.57%0.87μg

NA μgvs0.87 μg

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

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0.92%13.8mg

Sodium

0.052%0.79mg

13.8 mgvs0.79 mg

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

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4.18%0.46mg

Zinc

7.16%0.79mg

0.46 mgvs0.79 mg

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

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2.4%88g

Water

1.42%52.7g

88 gvs52.7 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 Baked Red Potatoes vs Boiled Kidney Beans:

Baked Whole Red Potatoes have 1.3 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 15.3 times more Vitamin C than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B1, 3.3 times more Vitamin B9 and 2.1 times more Vitamin K than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

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

Baked Whole Red Potatoes have 2 times more Potassium and 1.7 times more Water than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 2.7 times more Calcium, 2.2 times more Iron, 1.7 times more Manganese, 1.3 times more Phosphorus and 1.7 times more Zinc than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled All Types Kidney Beans have similar amounts of Copper and Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Baked Whole Red Potatoes have 1.3 times more Carbohydrate and 6.5 times more Sugars than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 7.8 times more Omega 3, 2.4 times more Fiber and 2.6 times more Protein than Baked Whole Red Potatoes.
Both Baked Whole Red Potatoes and Boiled All Types Kidney Beans have similar amounts of Energy per 100 kcal.
Both Baked Whole Red Potatoes as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Baked Red PotatoesVS Frozen Crinkle Cut French Fried Potatoes with SaltBoiled Kidney BeansVS Frozen Crinkle Cut French Fried Potatoes with SaltBaked Red PotatoesVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Baked Red PotatoesVS Boiled Kidney Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: