Comparing Nutrients in 300 calories Boiled Adzuki BeansVS Baked White Potatoes

Weight per 300 calories

Boiled Adzuki Beans

234g

Baked White Potatoes

326g

Boiled Adzuki 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 300 calories - Boiled Adzuki Beans or Baked White Potatoes?

Macros Ratio

Protein Fat Carbs

Boiled Adzuki Beans

23%

76%

Baked White Potatoes

90%

300 kcal ▼

Macro Nutrients

Boiled Adzuki Beansvs Baked White Potatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.24%0.23g

Fat

0.5%0.49g

0.23 gvs0.49 g

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

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0.26%0.084g

Saturated Fat

0.41%0.13g

0.084 gvs0.13 g

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

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Omega 3

3.06%0.049g

NA gvs0.049 g

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

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0.29%0.049g

Omega 6

0.94%0.16g

0.049 gvs0.16 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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44.7%58g

Carbohydrate

53%68.7g

58 gvs68.7 g

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

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Sugars

6.9%5g

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

NA gvs5 g

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

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Fructose

1.6%1.17g

≤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 gvs1.17 g

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

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Glucose

%2.05g

NA gvs2.05 g

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

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Sucrose

%1.3g

NA gvs1.3 g

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

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45%17g

Fiber

18%6.85g

17 gvs6.85 g

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

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31.5%17.6g

Protein

12.2%6.85g

17.6 gvs6.85 g

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

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Vitamins

Boiled Adzuki Beansvs Baked White Potatoes

0%0μg

Vitamin A

0.36%3.26μg

RAE, retinol activity equivalents

0 μgvs3.26 μg

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

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22.5%0.27mg

Vitamin B1

13%0.16mg

Thiamine

0.27 mgvs0.16 mg

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

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11.5%0.15mg

Vitamin B2

10.8%0.14mg

Riboflavin

0.15 mgvs0.14 mg

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

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10.5%1.7mg

Vitamin B3

31%5mg

Niacin, nicotinic acid, niacinamide

1.7 mgvs5 mg

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

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20%1mg

Vitamin B5

25%1.25mg

Pantothenic acid

1 mgvs1.25 mg

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

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17.3%0.23mg

Vitamin B6

53%0.69mg

Pyridoxine

0.23 mgvs0.69 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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71%284μg

Vitamin B9

31%124μg

Folates and Folic Acid

284 μgvs124 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%0mg

Vitamin C

45.7%41mg

Ascorbic acid

0 mgvs41 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

0.87%0.13mg

Tocopherols and Tocotrienols

NA mgvs0.13 mg

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

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Vitamin K

7.34%8.8μg

Phytomenadione or phylloquinone

NA μgvs8.8 μg

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

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Minerals

Boiled Adzuki Beansvs Baked White Potatoes

6.56%65.6mg

Calcium

3.26%32.6mg

65.6 mgvs32.6 mg

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

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77.6%0.7mg

Copper

46%0.41mg

0.7 mgvs0.41 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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58.6%4.7mg

Iron

26%2.1mg

4.7 mgvs2.1 mg

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

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29%122mg

Magnesium

21%88mg

122 mgvs88 mg

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

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58.4%1.34mg

Manganese

26.8%0.62mg

1.34 mgvs0.62 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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56.3%394mg

Phosphorus

35%245mg

394 mgvs245 mg

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

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36.7%1247mg

Potassium

52%1774mg

1247 mgvs1774 mg

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

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5.1%2.8μg

Selenium

2.96%1.63μg

2.8 μgvs1.63 μg

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

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1.25%18.8mg

Sodium

1.52%23mg

18.8 mgvs23 mg

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

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37.7%4.15mg

Zinc

10.4%1.14mg

4.15 mgvs1.14 mg

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

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4.2%155g

Water

6.65%246g

155 gvs246 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Adzuki Beans vs Baked White Potatoes:

Boiled Adzuki Beans have 1.7 times more Vitamin B1 and 2.3 times more Vitamin B9 than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 3 times more Vitamin B3, 3.1 times more Vitamin B6 and more Vitamin C than Boiled Adzuki Beans.
Both Boiled Adzuki Beans and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
Both Boiled Adzuki Beans as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Adzuki Beans vs Baked White Potatoes:

Boiled Adzuki Beans have 2 times more Calcium, 1.7 times more Copper, 2.2 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Selenium and 3.6 times more Zinc than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Potassium and 1.6 times more Water than Boiled Adzuki Beans.

Comparison of macro-nutrients per 300 calories:

Boiled Adzuki Beans have 2.5 times more Fiber and 2.6 times more Protein than Baked Whole White Potatoes.
Both Boiled Adzuki Beans and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Boiled Adzuki Beans as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Adzuki BeansVS Canned Adzuki Beans sweetenedBaked White PotatoesVS Canned Adzuki Beans sweetenedBoiled Adzuki BeansVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 300 calories Boiled Adzuki BeansVS Baked White Potatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Adzuki Beans or Baked White Potatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: